We’ve all been there. The long table, festive in its red and white checkered cloth, is set.  Your eyes widen as you scan the bounty: casseroles (some identifiable; others, not-so-much), biscuits and fried chicken, and there at the end of the table, under a seemingly glowing white light, sits Aunt Carrie’s infamous coconut cake.  Your stomach tells you to load up a plate, but your brain says, “Wait just a minute.”

Below are some tips we’ve compiled from pastors, staff, and other resources to help you navigate your next church potluck:

• Bring a healthy dish of your own to share with others and to enjoy yourself.
• Don’t hang around the food table or sit near the food.
• Focus on mingling and socializing.  Don’t sit at the same table the entire time while people keep sitting down with plates and plates of food. Mingle, mingle, mingle! Keep moving!
• Carry around a glass of water with a fruit slice in it, or other low- or no-cal beverage, and sip it as you mingle. A straw or swizzle stick will keep both hands busy – sip and swizzle!
• Eat before you go to a potluck; fill up on healthy foods at home or take a healthy snack to eat before getting to the meal.  If you can’t do that, then have a big glass of water (at least 8 oz) or H2 Orange a little while before going to the meal.
• Take a walk all the way through the line before putting anything on your plate.  Then go back and select what looks most appealing.
• Use a salad or dessert plate if they’re available to help you control portion sizes.
• Be the last in line; once some of the items have been picked through (or even finished off), they won’t look as appetizing.
• When at a buffet, select three things for your plate: one thing you really want and two healthier options.  It keeps you from overeating because you are not ping-ponging between flavors.
• Try the 3-bite rule: take 3 bites of something you’ve put on your plate; if you don’t love it, stop eating it; it’s not worth the calories.
• Once you’ve had your fill, pop in a piece of gum or breath mint.
• Don’t drink your calories- drink water or unsweetened tea; take a Crystal Light or other drink flavor packet to add to water if you don’t enjoy water by itself.

And what about some of those other situations that make maintaining a healthy lifestyle difficult?  Check out the Harvard Magazine’s tips for eating on the run, like when you have a long day of meetings or hospital visits.

For trips to Annual Conference or even while on vacation, here are some tips for staying healthy when you’re away from home overnight.  I love the idea of a travel checklist and a first aid food kit.

Let us know your favorite tricks for handling these challenging situations.

-Katie Huffman

Photo by Flickr user matrianklw (via Creative Commons)

sources: Huffington Post, Epicurious, National Diabetes Education Program