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Celebrations, social events, and holidays are special times filled with joy, family, friends, and lots of tasty food. If you’re focusing on your health, these occasions can feel a bit tricky. But with some planning and simple choices, you can enjoy yourself while staying mindful of your goals. Here are some helpful tips.
Before heading out or attending an event, think about what you’ll eat. Many restaurants share their menus online, so you can pick dishes that work well for you. Look for meals that are grilled, baked, or steamed instead of fried. You can also balance your day. For example, if you’re having a bigger meal later, try lighter meals earlier in the day.
Aim to drink 2 to 2.5 litres of water throughout the day and with your meal. Sometimes we feel hungry when we’re actually thirsty. Drinking water can also help you feel satisfied and support digestion.
Take your time to enjoy your food. Chew each bite well and notice how you feel. Are you still hungry or starting to feel full? Eating slowly helps you enjoy the flavours and avoid overeating.
Aim to fill half your plate with non-starchy vegetables or salad, a quarter with lean proteins (such as chicken, fish, or tofu), and a quarter with whole grains like quinoa. This balance ensures you get a variety of nutrients and helps control portion sizes.
Restaurant portions can be large. Share a dish, ask for a smaller portion, or take leftovers home. This way, you can enjoy your meal without feeling too full.
While following the Roczen plan, it’s best to avoid alcohol when possible. Water or sparkling water are excellent alternatives to support your goals. If you decide to drink alcohol, keep it to small amounts and opt for lighter options such as a glass of wine or gin or vodka with sparkling water and a slice of lemon or lime
Don't be afraid to ask for modifications to your meal. Request dressings and sauces on the side, ask for steamed vegetables instead of sautéed, or ask about substitutions for healthier options. Most restaurants are accommodating and happy to help you maintain your dietary preferences.
Enjoy Treats Sensibly
It's okay to enjoy your favourite foods—just keep it balanced. Pick one or two treats you really love and savour them. This helps you celebrate while staying mindful of your goals.
Add some movement to your celebrations. A family walk, a game, or dancing can be fun and help you feel good. Staying active is great for your mood and energy.
One day of eating differently won’t undo your progress. Enjoy the moment and get back to your usual routine the next day.
Celebrations and eating out can be joyful and healthy. By planning ahead, making thoughtful choices, and enjoying treats in moderation, you can celebrate with confidence while looking after yourself.