[dropcap]D[/dropcap]ecember is a popular time of year for festive gatherings, but the holiday party circuit can be anxiety inducing for those with food allergies and certain medical conditions. April Thorimbert, Clinical Dietitian and Diabetes Educator with the Sunnybrook Diabetes Education Program (SUNDEC) at Sunnybrook, shares a few tips on safely navigating the buffet table at your next holiday party:
1) Get back to the basics of balance
Small portions of your favourite holiday treats can fit into a healthy eating plan –but try not to hover exclusively around the dessert table, and give that veggie tray a shot. “With diagnosed medical conditions and food allergies, it can become routine to omit entire food groups, which can mean missing out on important nutrients. Aim to include two food groups at snacks, and at least three food groups at meal times, to ensure balance,” says Thorimbert.
2) Leave ‘all-or-nothing’ off your list
“All too often, the thought pattern of ‘I’ll just get back on track in January’ or ‘I’ll skip breakfast and lunch so I can eat all I want at supper’ can cause us to fall into the all-or-nothing trap,” says Thorimbert. Not eating throughout the day can lead to more overeating later in the day, and can make it difficult to make healthy eating decisions. Eat your regular balanced meals throughout the day, and have a small, healthy snack an hour before a party. You’ll find it easier to make healthy choices if you’re not too hungry.
3) Keep your host in the loop
Communication with the host and other guests, [pullquote align=”right”]It’s important to realize that for some allergic individuals, simply the smell of the food in question is enough to induce an allergic response[/pullquote]while inconvenient at times, is key in the case of a severe or life threatening allergy. “It’s important to realize that for some allergic individuals, simply the smell of the food in question is enough to induce an allergic response. Clear communication and understanding of requirements and needs can help ensure an enjoyable and safe time for all party goers,” says Thorimbert.
4) Bring a dish that’s safe for you
If it’s appropriate, ask your host or hostess if you can contribute to the meal in some way. “As an example, if someone with a diagnosed milk allergy is presented with the scenario of being excluded from most of the available dairy and dairy-containing options, one strategy is to bring a dish with a milk alternative option they (and perhaps other guests) can enjoy,” says Thorimbert.
5) Plan ahead
If it’s not possible to bring your own dish to the gathering, “have a small snack containing choices from two food groups just before the party, or bring it with you,” says Thorimbert. Have a plan to make sure you are able to eat something over the course of the gathering.
6) Make balanced nutrition a priority, all year round
Speak to a Registered Dietitian if you’re having difficulties with meal planning and nutrition management of your health condition. Eat Right Ontario offers nutrition advice from a Registered Dietitian over the phone to all residents of Ontario, free of charge.
