Wedding Reception Survival Guide:
Tips for Eating Right
by: Erica Wells, RD
I love me some weddings. The best part of course is taking part in a friend or family member’s big day and witnessing them tie the knot. But what I also love about weddings is the reception. Free food and dancing – its a pretty great combination. But with all that free food also comes the potential for sabotaging your healthy eating habits. Now as we always say, life (and this includes eating) is all about balance so we do not want you to deprive yourself but rather be mindful to prevent a potential food binder. A dear friend of mine got married this past weekend, and it inspired me to put together some food for thought to help get you through the upcoming wedding season.
The menu is going to go one of three ways: formal sit down dinner, buffet or heavy hor d’oeuvres. Knowing how to tackle each will make food choices easier on the big day.
Sit down dinner:
This decision starts back when you are filling out your RSVP. Typically you are given the option for steak, chicken, fish or a vegetarian option. Odds are there is not going to be an indication as to how it is going to be prepared. In my experience, the vegetarian option is often pasta based. Obviously if you are vegetarian, then you have already made your selection. For those who need to make a choice, chicken or fish are going to be your best bet. Chicken is typically served in breast form which is leaner than steak. The only problem is if it is covered in some sort of cream sauce. If that ends up being the case, simply scrape off as much of sauce from the chicken to the side of your plate to save yourself the extra calories. Fish is also a great choice because of its heart healthy properties. Again, if covered in a heavy sauce, simply scrape it away. Your item will likely be paired with some sort of starch and vegetable. Healthy eating 101: Each your vegetables and protein first so you fill up on the more nourishing items on your plate. Vegetable based recipes by their nature are often a healthier option, unless of course that option is covered in cheese or sauce. If it is, try to let any excess sauce drip off before each bite.
Buffet style:
There are endless possibilities for what can be served on this type of menu. The first key to any buffet is to limit yourself to one trip. The second key is to make wise selections. Stay away from food items that are battered, fried, covered in cheese or swimming in sauce. Make at least half of your plate fruits and vegetables depending on what is being offered.
Heavy hor d’oeuvres:
This can get problematic depending on what Hor d’oeuvres are being served. Unfortunately the base of many hor d’oeuvres is a buttery pastry and often stuffed with some type of unhealthy filling. The same practice should be used with this style of menu as with the buffet style of limiting yourself to one trip and filling up half of your plate with fruits and vegetables. For the remainder of your plate, try to choose healthier items like grilled chicken skewers, beef tenderloin or shrimp.
General reception survival strategies:
1. Take it easy on the cheese and crackers. Cheese is loaded in saturated fat, cholesterol and calories. Limit yourself to two small cheese cubes roughly the size of dice to keep things in check. Since crackers provide little nutritive value, pair each piece of cheese with a couple of grapes or strawberries instead of crackers.
2. If Hor d’oeuvres are passed during cocktail hour, limit yourself to two (and skip the cheese).
3. Have your cake and eat it too…but with a friend. Share a small piece of cake with a friend or two. This way you all can satisfy that sweet tooth but without going over the edge.
4. Dance the night away. The more you dance, the more calories you burn – period. So get out there and shake what your momma gave ya.
