{ HEALTHY LIVING }
PARTY HEALTHY! Social gatherings are coming back, but that needn’t mean pigging out. A doctor offers 6 tips. By Darius Amos
“Look for anything steamed and poached as the best options,” Deal: Don’t ask for our at-home pandemic menus or midnight says Dr. Scheller. “Choose more vegetables, and stay away snack choices, and we won’t inquire about yours. But now from bread and rice.” the social world is stirring back to life, and that alluring hors Be sweet-smart. It’s tough to turn down the double d’oeuvres tray may soon be headed your way. If you’re like chocolate cake at a wedding reception or the build-yourmany of us, you could use a few reminders about how to handle own sundae options, but there are tasty ways to celebrate it and still like yourself in the morning. with natural sugars. Fresh fruit and berries are the easiest Enter Tracy Scheller, M.D., medical director of the Graf Center alternatives, or you can fill a cup with Greek yogurt topped for Integrative Medicine in the health system Englewood with honey, fruit and nuts for an equally fun and delicious Health, who has an M.S. from Columbia University’s Institute treat. “Or you can skip dessert altogether and go with simple of Human Nutrition. She knows that from Mother’s Day and coffee or tea with honey,” Dr. Scheller says. Memorial Day in May to graduations and weddings Raise a glass—just one. The pandemic pushed most in the coming months, temptation will stage of last year’s parties to 2021, so many of us are eager a comeback as we revel with friends and to toast our restored sociability with that longfamily, food and drink in hand. We’ll need to awaited drink. Just know your limits: Guidelines remember not to overdo it when we return from the American Cancer Society recommend no to restaurants, catered events and cookouts. more than one glass of wine or beer or one shot The doc suggests: of liquor per day for females, and no more than Munch pre-emptively. Gorging yourself two for males. “Drinking slowly and mindfully on party snacks and appetizers can leave you and having a glass of water between alcoholic feeling sluggish for the rest of the day. So try beverages can reduce your alcohol intake,” Dr. consuming something healthy like vegetables Scheller advises. For those counting calories, a or a protein shake before leaving your home. five-ounce glass of wine has between 100 and 130 “This will help you skip some of the high-calorie calories, while a 16-ounce beer has roughly 230. appetizers because you won’t be so hungry,” A lower-calorie option is hard seltzer, which has says Dr. Scheller. “Choose your options and eat Tracy Scheller, M.D. roughly 100. If you can toast without alcohol, try mindfully. Before you take more, ask yourself: water flavored with fresh fruit or grated ginger. ‘Do I really need this? Am I really hungry?’” If Host health-consciously. Are you throwing the party? you’re at a sit-down dinner and your dining companions are Nowadays there are many things to consider—amply amenable, ask to have the bread brought to the table along distanced seating, readily available hand sanitizers and a with your appetizers and eat it without butter. menu with healthful options, for instance. A spread with Save the salads. Green, leafy salads should be nothing but veggies, fruit, green leaf salads and quinoa or farro salads nutritious, refreshing and healthy. To preserve their integrity, is perfect for warm-weather get-togethers, while grilled avoid creamy dressings—even if they’re included on the menu. lean meats such as chicken and fish are heart-friendlier than Instead, substitute rich Caesar or ranch with either oil and those standard cookout items, burgers and hot dogs. But vinegar or lemon with olive oil. “Skip croutons or any fried use caution when grilling, Dr. Scheller says. “Grilled meats topping,” Dr. Scheller suggests, “and add crunch and texture when cooked at very high temperatures until they char can with nuts and seeds.” If you’re watching your carb intake, avoid form heterocyclic amines, or HCAs,” she warns, “and there pasta and potato salads at backyard barbecues. is evidence indicating that HCAs are carcinogenic.” To avoid Watch the words. Some restaurant and catering menus are HCAs, Dr. Scheller advises precooking meats and finishing so full of enticing adjectives that they can induce brain whirl. them on a grill or marinating meats using garlic, ginger and To avoid ordering pitfalls—for instance, a creamy sauce served turmeric. And remember: marinated and grilled vegetables over an otherwise nourishing salmon steak—scan the choices do not form HCAs. for key words. Pass on plates that are fried or breaded.
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