Celebrating Without Overindulging

The Art of Mindful Eating

Do you stress over what you may eat before going to an event? Do you have a wedding, bar mitzvah, bris, or engagement to attend that feels like every night? Social get-togethers can be a blast—there’s good music, good people, and, of course, good food. But for some, the food at these parties can feel overwhelming. We are blessed as a community to have so many happy occasions, but for many, the menus at these functions can be daunting.

Do you go to parties so hungry that, ten minutes in, you don’t even realize what you ate? Sound familiar? You’re not alone. We all know what it’s like to mindlessly graze, only to unconsciously consume an entire day’s worth of calories in just a few hours. Granted, festivities are meant for enjoyment, but between the socializing, the music, and the energy, it can be all too easy to lose sight of mindful eating. Mindful eating is a crucial component of overall health, from the portions on your plate to the feelings you have about food.

What Is Mindful Eating?
One of the best ways to understand mindful eating is to break down the meaning of “mindfulness.” Mindfulness is “the practice of maintaining a nonjudgmental state of heightened or complete awareness of one’s thoughts, emotions, or experiences on a moment-to-moment basis.” In short, mindfulness is noticing what is happening as it’s happening, in a nonjudgmental manner.
Mindful eating takes this concept and applies it to food. When you eat in the moment, you are fully present with your meal as you cook, serve, and eat it. Mindful eating also involves recognizing your emotional and physical responses as you eat. Every bite comes down to being fully present in the experience of eating.
Many times, we are on autopilot during our day-to-day routines. Paying more attention to what you eat can put you on a healthier track. With this type of awareness, you create the opportunity to control your eating behaviors. In turn, you’ll be more likely to align your lifestyle and habits with your health and wellness goals.
When you’ve got weddings and parties on the calendar, it can be difficult to find the mental space to practice mindful eating. With the right approach, though, it is possible to apply basic principles while still celebrating.

How Social Gatherings Challenge
Mindful Eating
From enticing dessert tables to sugary punch bowls, social gatherings are notorious for putting mindfulness to the test. That’s because we eat more when we’re with other people. Social eating enables bonding—the act of eating and talking creates a positive atmosphere. These experiences typically elicit joy and relaxation, which only fuels the tendency to keep eating.
It’s all thanks to endorphins, the “feel-good” hormones typically associated with a runner’s high. Eating activates our endorphin systems, much like laughing and dancing. This release of endorphins promotes a sense of closeness with the people we’re enjoying the activity with, which releases even more endorphins. Basically, we eat more at parties because it makes our brains happy. We know overindulgence can disrupt an otherwise healthy diet, and strict eating rules can take the fun out of food—so how can one find balance?

How to Practice Mindful Eating at Parties
When you’re at a social function, thinking about mindful eating might feel like an extra task. But with these simple tips, you can allow room for awareness and presence to naturally flourish while still enjoying the gathering. As with any lifestyle practice, it’s best to adopt these tips gradually, aiming for small changes. Over time, mindful eating will become second nature—your plus-one at every event.

Eat Before You Leave
One of the simplest ways to control your appetite at a party is to take charge before you even arrive. Most of my clients think that when they are going to a party where they will eat a lot, they shouldn’t eat all day. But I have taught my clients that when you show up with this mindset—and an empty stomach—you create the opportunity for ravenous overeating. Instead, eat a snack with protein and fiber before you leave the house. These nutrients are extremely filling, so you’ll feel satiated for a long time.

Bring the Snacks
It’s tricky to attend a party when you don’t know what’s on the menu. Depending on the host or event, you might already expect a variety of calorie-laden sweets and dishes. Offer to bring a healthy appetizer—like a veggie tray with hummus or guacamole—to the gathering. By contributing nutritious options to the party, you’ll be able to enjoy both healthy and indulgent foods. Plus, bringing a dish is a great way to show your appreciation for the host’s hospitality. Obviously, when it comes to events like weddings, this isn’t always an appropriate option. In those situations, eating a pre-party snack is your best bet.

Mingle Away from the Food
Walk away from the buffet. Invite a friend to sit at a table or move to another area of the venue. By relocating yourself, you can avoid mindlessly refilling your plate as you mingle.

Eat Slowly
Thanks to the high energy of social gatherings, it can be tempting to grab hors d’oeuvres quickly. But when you take the time to chew and eat slowly, you’ll have more control over your eating. It takes about 20 minutes for fullness signals to reach your brain. Eating slowly gives your body enough time to process these signals.
While you’re at it, use this time to truly savor the food. Pay attention to the flavor, texture, and aroma. Notice how you feel. With these simple check-ins, you’ll automatically be more in tune with the food you’re eating.

Drink Water
Staying hydrated is always essential, whether you’re at home or sweating in a hot yoga class. But when it comes to social gatherings, drinking water can completely transform your eating behaviors. Water increases the feeling of fullness and helps reduce food intake. Dehydration can even disguise itself as hunger, so try sipping on water before and during the party. If you’re truly hungry, you’ll still feel the hunger after drinking water.
For many people, eating at parties is a habit born out of nerves. Grabbing and eating food gives them something to do with their hands while making small talk or standing alone between conversations. If that’s the case for you, holding and drinking a glass of water can act as a stand-in for those chocolates you can’t stop popping.
Indulge Selectively
Allowing yourself to enjoy your favorite treats will keep your cravings in check. People who strictly avoid the foods they crave often develop an even greater craving for that food. Most people who forbid themselves from having any sweets are more likely to either overeat dessert at the party or go home and binge on sugar because they felt deprived. Instead, aim for balance. Eat a plate of food that makes you feel good, then enjoy one item from the dessert table. This way, you satisfy your cravings without overindulging.

Finding Your Balance
It will take time to master these habits. There are many factors to consider, including your current eating behaviors and how often you attend social gatherings. But as you repeatedly practice mindful eating, you’ll eventually find a style that works for you.
Eating is more than just physical fuel—it’s a social, cultural, and emotional experience. When you make the effort to connect with each of these aspects, you’ll be able to eat, drink, and be happy in the most mindful way possible.

Laura Shammah MS, RDN specializes in eating disorders but has clientele that run the gamut from people dealing with PCOS, infertility hypertension, high cholesterol, Crohn’s disease, diabetes and cancer. She also helps clients who run in marathons, are pregnant and those who would like to lose or gain weight in a healthy way.