Party Healthy

Social gatherings are coming back, but that needn’t mean pigging out. A doctor offers 6 tips. By Darius Amos

Deal: Don’t ask for our at-home pandemic menus or midnight “Look for anything steamed and poached as the best options,” snack choices, and we won’t inquire about yours. But now says Dr. Scheller. “Choose more vegetables, and stay away the social world is stirring back to life, and that alluring hors from bread and rice.” d’oeuvres tray may soon be headed your way. If you’re like Be sweet-smart. It’s tough to turn down the double many of us, you could use a few reminders about how to handle chocolate cake at a wedding reception or the build-yourit and still like yourself in the morning. own sundae options, but there are tasty ways to celebrate

Enter Tracy Scheller, M.D., medical director of the Graf Center with natural sugars. Fresh fruit and berries are the easiest for Integrative Medicine in the health system Englewood alternatives, or you can fill a cup with Greek yogurt topped Health, who has an M.S. from Columbia University’s Institute with honey, fruit and nuts for an equally fun and delicious of Human Nutrition. She knows that from Mother’s Day and treat. “Or you can skip dessert altogether and go with simple Memorial Day in May to graduations and weddings weddings coffee or tea with honey,” Dr. Scheller says. coffee or tea in the coming months, temptation will stage Raise a glass—just one. The pandemic pushed most Raise a comeback as we revel with friends and of last year’s parties to 2021, so many of us are eager of last family, food and drink in hand. We’ll need to to toast our restored sociability with that longto remember not to overdo it when we return awaited drink. Just know your limits: Guidelines awaited to restaurants, catered events and cookouts. from the American Cancer Society recommend no The doc suggests: more than one glass of wine or beer or one shot

Munch pre-emptively. Gorging yourself of liquor per day for females, and no more than on party snacks and appetizers can leave you two for males. “Drinking slowly and mindfully feeling sluggish for the rest of the day. So try and having a glass of water between alcoholic consuming something healthy like vegetables beverages can reduce your alcohol intake,” Dr. beverages or a protein shake before leaving your home. Scheller advises. For those counting calories, a Scheller “This will help you skip some of the high-calorie high-calorie five-ounce glass of wine has between 100 and 130 five-ounce appetizers because you won’t be so hungry,” calories, while a 16-ounce beer has roughly 230. calories, says Dr. Scheller. “Choose your options and eat Tracy Scheller, M.D. A lower-calorie option is hard seltzer, which has A lower-calorie mindfully. Before you take more, ask yourself: roughly 100. If you can toast without alcohol, try ‘Do I really need this? Am I really hungry?’” If water flavored with fresh fruit or grated ginger. you’re at a sit-down dinner and your dining companions are Host health-consciously. Are you throwing the party? amenable, ask to have the bread brought to the table along Nowadays there are many things to consider—amply with your appetizers and eat it without butter. distanced seating, readily available hand sanitizers and a

Save the salads. Green, leafy salads should be nothing but menu with healthful options, for instance. A spread with nutritious, refreshing and healthy. To preserve their integrity, veggies, fruit, green leaf salads and quinoa or farro salads avoid creamy dressings—even if they’re included on the menu. is perfect for warm-weather get-togethers, while grilled Instead, substitute rich Caesar or ranch with either oil and lean meats such as chicken and fish are heart-friendlier than vinegar or lemon with olive oil. “Skip croutons or any fried those standard cookout items, burgers and hot dogs. But topping,” Dr. Scheller suggests, “and add crunch and texture use caution when grilling, Dr. Scheller says. “Grilled meats with nuts and seeds.” If you’re watching your carb intake, avoid when cooked at very high temperatures until they char can pasta and potato salads at backyard barbecues. form heterocyclic amines, or HCAs,” she warns, “and there

Watch the words. Some restaurant and catering menus are is evidence indicating that HCAs are carcinogenic.” To avoid so full of enticing adjectives that they can induce brain whirl. HCAs, Dr. Scheller advises precooking meats and finishing To avoid ordering pitfalls—for instance, a creamy sauce served them on a grill or marinating meats using garlic, ginger and over an otherwise nourishing salmon steak—scan the choices turmeric. And remember: marinated and grilled vegetables for key words. Pass on plates that are fried or breaded. do not form HCAs.