Potlucks and More ....

How to Survive (and Thrive) at a Potluck

Potluck buffet spreads can be loaded with temptations, but with the right approach, you can serve up some healthful choices and not feel deprived. Find simple tips and tricks to enjoy your next potluck without blowing your diabetes eating plan.

By Lauren Swann, R.D., LDN

The Dish You Take

Smart potluck decisions start at home: Figure out a dish you can take so you're guaranteed at least one healthful option. Then plan how other foods can fit on your plate.

Contributing foods that suit your meal plan lets you assume control over your potluck choices. Grilled veggies -- served hot or cold -- add nutritious variety to the table. Vegetable skewers with zucchini, summer squash, mushrooms, and pepper chunks are easy to pick up -- and with cubes of lean meat, they make an entree.

Remember salads, too. "Coleslaw or potato or macaroni salad made healthy with generous amounts of colorful chopped vegetables and low-fat mayonnaise or plain low-fat yogurt is a healthy complement to a potluck meal," says Roniece Weaver, R.D., L.D., coauthor of The New Soul Food Cookbook for People with Diabetes (American Diabetes Association, 2006). Weaver also encourages homemade broccoli slaw as an alternative to cabbage coleslaw.

For a sandwich buffet, think about whole wheat pita pocket halves. You can serve them with stuff-it-yourself fillings such as lean meats, plain tuna, reduced-fat cheese, tomato, and spinach.

Picking Your Plate

Once you arrive at the gathering, remember how much you figured you could eat while still keeping your blood glucose stable. Take a walk around the table to decide which foods will work, then aim for a balanced and colorful plate.

"Load up on veggies first," dietitian Roniece Weaver says, "so you won't overdo on the meat." For starchy vegetables, such as potato salad, "think about portion control." Portions at a potluck should be much smaller than at a regular meal because you're eating a wider variety of foods.

For meat, "hot dogs are not the best choice. Even though they may be grilled, all the fat won't drip off, plus they're high in sodium. Chicken and turkey franks can even be high in fat and sodium," Weaver says, noting that you can max out your fat quota for the day. Instead, stick to lower-fat basics such as oven-"fried" skinless chicken, grilled fish, or lean ground beef or turkey breast burgers on whole wheat buns.

For barbecue, Weaver says: "Practice moderation -- no more than two saucy spareribs, because many purchased sauces contain ingredients that up the carbohydrate. Sliced pork tenderloin is a leaner choice, and you can use low-sodium seasonings to add the classic barbecue flavor."

For dessert, spring and summer are prime seasons for freshly picked melon, peaches, and berries -- pure, simple, sweet, colorful, and juicy.

Throughout the potluck, be sure to drink plenty of fluids, especially water. "And make sure sodas, iced tea, and lemonade are sugar-free," Weaver says.

Focus on Fun

Potlucks are as much about sharing stories and fun as they are about food, so focus less on feeding at the table and more on feeding your soul. Keep yourself strategically located as far from the food as possible.

8 Potluck Pointers

1.    Observe the food spread. Think about your eating plan. Then dig in.

2.    Keep an eye on portions. Spoon up smaller portions than usual because you'll eat more variety than at home.

3.    Control the carbs. Enjoy small servings of high-carb offerings such as corn on the cob, potato salad, pasta salad, and sweets.

4.    Choose lean meats. A skinless chicken breast, fish, pork loin, or a lean turkey or beef burger is a good bet.

5.    Be discerning about desserts. Seasonal fruits are a good choice.

6.    Avoid nonstop noshing by positioning yourself away from the food. Goodies may abound all day, but try to stick to your meal plan. If you crave chips, bring baked tortilla chips with salsa or low-fat dip.

7.    Eat safely. Make sure hot foods stay hot (above 140 degrees F) and cold foods stay cold (below 40 degrees F). Cover foods to keep insects at bay.

8.    Check your blood glucose if you're more active than normal. Splashing in the water or playing a game of volleyball can cause blood sugar to become too low if you take certain blood glucose-lowering medicines that can cause hypoglycemia. You may need to eat a bit more to compensate.