With warmer temperatures and sunny days here it can only mean one thing: It’s the Potluck season. Whether it’s a holiday, family gathering or block party you definitely have to attend at least one potluck this summer.
With so many food options, many of which are homemade with unknown ingredients, it can be difficult to choose which foods to eat and in what quantities, especially if you want to stay on the field with your goals.
And if you log your foods, things can be even more complicated!
But Potlucks should be fun, not stressful. They are intended for family, friends and conversation. Here are some tips from a MyFitnessPal dietitian about how to enjoy a potluck without losing speed.
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Planning before a potluck
Before a potluck, it’s a good idea to get into the right mindset, according to MyFitnessPal Dietistian Daisy Waanders.
Here are some things she suggests you remember:
- Balance Health Measurement of Enjoying Food and Friends
- Enjoy everything in moderation
- Don’t be tough against yourself
Waanders also recommends having a snack before a potluck. “This can help prevent overeating later,” she says.
Melissa Jaeger, RD, LD, Nutrition Manager for MyFitnessPal, recommends Greek yogurt with healthy toppings as a nutritious and satisfactory snack. Katherine Basbaum, RD, also a dietitian with MyFitnessPal likes steamed edamame easily sprinkled with kosher salt.
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Potluck-friendly dishes to share
The best way to promote nutritious Potluck choices is to bring your own healthy foods, says Waanders.
While mixed fruit bowls or veggie hills are tried and true, you may want to spice things up. Here is a list of potluck-friendly dishes that are both health-conscious and tasteful, perfect for crushing while creating memories.
- Vegan almond butter brownies are a great dessert option with minimal amounts of sugar and lots of protein.
- Buffalo cauliflower bites are a delicious tasty finger food rich in protein and fiber.
- This 7 -layer dip is a slightly divisible plate that fits well with any chip or cracker.
- Cucumber salad is a simple but delicious side.
About the experts
Daisy Waanders, Rd is a food data curator at MyFitnessPal. She trained with her bachelors of food science and dietetics from Colorado State University and completed her dietary internship at VA San Diego Healthcare System. Her areas of expertise include counseling in kidney disease, diabetes, weight control and general handling of chronic diseases.
Katherine Basbaum, Ms, Rd is a food data curator on MyFitnessPal. She received her candidates in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her dietary internship at UVA Health, where she also works as a nutrition adviser for cardiology patients.
Melissa Jaeger RD, LD is the Nutrition Manager for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed his dietary internship through Iowa State University. In May 2024, she was recognized as the registered young dietitian in the year awarded by the Minnesota Academy of Nutrition and Dietetics.
What to do during a potluck
Potlucks is about good food and good company. These simple strategies help you enjoy both without exaggerating it.
Practice attentive eating techniques
Take small portions of several dishes. Choose a few favorites and try a few spoonfuls of each. “If you really enjoy something, you can go back later for more, but make conscious decisions,” says Waanders.
Once you’ve got a full plate, Waanders recommends separate yourself from which the food is and take a seat at a table or outside. This can help ease the temptation to constantly go back to another help.
While eating, talk to Other Potluck participants. “This can help slow down your pace and make it easier to notice our hunger and fill signals more appropriately,” says Waanders. Not only that, but talking leads to memories made and good fun.
Build your plate
In addition to taking small parts of each bowl, you also need to be aware of which foods you eat. According to Waanders, your potluck plate should consist of approximately semi -vegetables and half protein and carbohydrates.
Look for:
- Vegetables
- Fruit
- Lean meat
Since they can be higher in fat and sodium, take smaller parts of:
- Foods covered with cheese
- Creamy dishes or dips
- Processed meat
Track smart
Tracking food under a potluck can be a little difficult. Instead of worrying about doing it at the party, click on a photo of your plate and make the log later. If a bowl has a note with an ingredient list, you can also take a picture of it to update your memory.
If you are tracking with MyFitnessPal, tools such as voice logging and meal scan can make logging faster.
Know when to stop eating
It may take up to 30 minutes before you start to feel full when you eat (1). Listen to your body! “Take the time and stop when you start feeling drunk,” Waanders says. “You can always return to more later!”
The lower line
Potlucks doesn’t have to be a scared food event – they actually offer a unique opportunity to practice eating in a social surroundings. If you approach these events with intention, Potlucks may become valuable experiences to develop healthier eating habits and promote social relations.
The post how to enjoy Potlucks while on track, according to dietitians, first appeared on the MyFitnessPal blog.