12 Points to remember when dealing with the Med Diet outside the home

  1. Anticipating Social Events:
    • Before attending a social event, think about the type of food that will be available. If possible, contact the host to inquire about the menu and express any dietary preferences you have.
  2. Eating Beforehand:
    • Have a small, healthy snack before heading to the event. This can prevent overeating or choosing less healthy options due to hunger.
  3. Open Communication:
    • Don’t shy away from discussing your dietary preferences with friends and family. Most hosts appreciate knowing in advance and can often accommodate your needs.
  4. Bringing a Dish:
    • Offering to bring a dish not only ensures there’s something you can eat but also introduces others to the delights of the Mediterranean diet. Consider dishes that are easily shared, like a quinoa and vegetable salad, a hummus platter, or a fruit and nut medley.
  5. Choosing Wisely:
    • At buffets or potlucks, fill your plate with salads, grilled vegetables, and lean proteins. Avoid creamy sauces, fried foods, and heavy desserts.
  6. Focus on Socializing:
    • Redirect the focus from eating to socializing. Engage in conversations, participate in activities, and enjoy the company of others.
  7. Handling Questions and Curiosity:
    • Be prepared for questions about your food choices. Use this as an opportunity to share information about the Mediterranean diet and its benefits.
  8. Dealing with Pressure:
    • Sometimes, well-meaning friends or family may urge you to indulge in foods that don’t align with your diet. Politely declining with a simple explanation can usually address these situations.
  9. Mindful Drinking:
    • If you choose to drink alcohol, opt for a glass of red wine, known for its heart-healthy properties. Alternatively, sparkling water with a twist of lemon or lime is a refreshing choice.
  10. Enjoy the Experience:
    • Remember that social events are about the experience, not just the food. Enjoy the atmosphere, the company, and the joy of being with others.
  11. After the Event:
    • If you end up eating something off your diet plan, don’t be too hard on yourself. Acknowledge it, enjoy it, and then return to your usual dietary pattern.
  12. Building a Supportive Community:
    • Surround yourself with people who respect and support your dietary choices. Having a support system can make social eating easier and more enjoyable.

By implementing these strategies, you can confidently navigate social situations without feeling restricted by your dietary choices. The Mediterranean diet’s flexibility allows you to enjoy a wide range of foods, making it easier to stick to your health goals even during social events. Remember, it’s about finding a balance that works for you, allowing you to enjoy both the social and healthful aspects of eating.