Every year, I make the trip south to Rocky Mount, N.C., for the annual family reunion on my mom's side. This reunion has been going on for 84 years. My mom, Jo, has attended most of her life; I've attended all of mine.
As in most families, we have a colorful assortment of aunts, uncles and cousins, but my family tree isn't too much of a problem. My survival skills were really needed for the food situation.
If the reunion had been local, I could have prepared some healthy choices, but that wasn't an option this time.
Our Saturday night meal took place in the usual buffet barbecue restaurant. The menu featured mass quantities of foods I usually recommend my clients consume only in moderation. You know the fare - pork barbecue, fried chicken, fried fish, Brunswick stew, french fries, potato salad, heavily seasoned green beans, coleslaw, hushpuppies and sweet tea.
Sunday dinner offered more of the same plus potluck dishes from the local relatives. It also included a multitude of rich, Southern, homemade desserts. So you see what I was up against.
In the past, I've indulged and just ate healthier once we were back home. But too many times, I've suffered through that coma-like state induced by too much fat, too much sugar and too much salt.
Recently, I applied a strategy that allowed me to enjoy the food and visit with the relatives. At the restaurant, I chose the less expensive dinner plate meal instead of the buffet. It included an entree, three sides, and hushpuppies. I saved money and calories - and was more than satisfied.
Before the Sunday potluck meal, I scouted out the table to eye possible selections. Nothing heart-healthy there, so I stuck to the one-plate rule, with no seconds. I did include some hushpuppies, but only about four or five. In the past, I wouldn't have even bothered counting them. Then I hit the dessert table to make sure I got a small piece of my Aunt Peggy's homemade pound cake.I felt great on the ride home, my clothes still fit the same, and there was no change on the scale - even after a splurge on those hushpuppies and pound cake.Are you facing a family reunion, holiday cookout, or party soon? Take a few moments before the event to think about the food and formulate your own plan.My family reunion always occurs the fourth weekend of July, so I really don't have an excuse not to plan. I can already tell you that there will be room for a few hushpuppies.Potluck strategies to keep a rein on calories1. Form your plan for the day - don't let it just happen.2. Bring a yummy, healthy dish of your own so you know there is at least one good choice.3. Eat small, regular meals - or a small snack before the event, so you won't overeat.4. Look over the foods before you make your choices.5. Allow for splurges on favorite foods, or desserts with smaller portions.
6. Enjoy fresh fruits and vegetables, but watch out for the mayonnaise, salad dressings and cheese.7. Beverages like sweet tea, soda, beer and wine contain calories. Set your limit, and then include plenty of calorie-free choices.8. Socialize and enjoy the people, with less focus on the food.9. Have no regrets. Congratulations if you stick to your plan. If you slip up, know that tomorrow is a new day, and strive to better meet your goals.Mary-Jo Sawyer is a registered dietitian at VCU Medical Center, where she provides nutrition counseling and teaches nutrition classes.
