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.
