Holiday parties present a unique challenge: How do you enjoy festivities without overindulging or feeling deprived?

To find out, WellTuned spoke with Sarah Provence, a registered dietitian nutritionist educator at BlueCare Tennessee.

“The biggest challenge is all-or-nothing thinking,” Sarah says. “People think they either need to avoid all holiday food or go all out. This often leads to a cycle of binging and restricting, which doesn’t support a healthy relationship with food.”

Holiday party pro tip: eat before you go

Sarah Provence: Don’t go to a party hungry. Skipping meals to “save calories” sets you up to overindulge later. By giving your body some fuel before, you can make better choices and be more in tune with your hunger and fullness cues.

Choose foods with at least two food groups, such as carbohydrates and protein.

Examples include fruit with nut butter, Greek yogurt with low added sugar, or tuna with whole-grain crackers. Consider the timing of the party to determine whether you need a meal or a snack.

6 smart strategies at the party

Sarah Provence: Here are practical ways to enjoy holiday parties:

1. Survey before you serve yourself. Look at all the food options before fixing your plate. If a dish isn’t your favorite, skip If you try something and don’t like it, leave it on the plate. Plan ahead for your favorites.
2. Use smaller plates. It’s easy to overdo it if you’re putting too much food on a large plate. Start with a small portion, then do a check in with yourself to see if you’re hungry for more.
3. Aim for balance. Try to include multiple food groups like carbohydrate, protein, and non-starchy vegetables. If there are fruits or vegetables served, include some on your plate. A balance of food groups will help you feel more satisfied.
4. Eat slowly. Take time to savor the food’s smell, taste and texture. This will help you enjoy it instead of rushing through.
5. Don’t drink alcohol on an empty stomach. If you’re going to consume alcohol, don’t drink before you eat. If appetizers aren’t out yet, wait on the alcohol until you can eat something with it. Watch out for high-calorie drinks like sodas, juices and drinks made with simple syrup. Drink plenty of water or sugar-free beverages to stay hydrated.
6. Bring a healthy dish. If it’s a potluck, use that as an opportunity to make sure there’s a nutrient-dense dish there. It helps the host and gives you a dish you feel more comfortable with.

What to do if you overindulge

Sarah Provence: Have grace with yourself. Don’t get in the trap of feeling guilty, then tell yourself you have to overly restrict tomorrow. That often leads to cravings and eventually binging again.

Instead, tell yourself it’s just one meal. It didn’t undo all the healthy eating from the rest of the week. Think of it as a learning opportunity on how you can better listen to your hunger and fullness cues next time.

If someone is pressuring you to eat more, you can politely say “it was delicious, but I am full” or a simple “no thank you.”

Focus on more than food

Sarah Provence: Focus on socializing with friends or family or other activities at the party. This can take the pressure away from it being all about the food.

Prioritize movement even during the busy holiday season. Physical activity can help with digestion, managing stress levels, and help with blood sugar or blood pressure levels.

“Allow yourself to enjoy your favorites,” Sarah says. “Research shows that the more accepting you are of foods, the less likely you are to overdo it.”

More from Sarah Provence on WellTuned

Get more information about specific health terms, topics and conditions to better manage your health on bcbst.com. BlueCross BlueShield of Tennessee members can access wellness-related discounts on fitness products, gym memberships, healthy eating and more through Blue365®. BCBST members can also find tools and resources to help improve health and well-being by logging into BlueAccess and going to the Managing Your Health tab.