As the weather warms up and sunny days return, it’s officially potluck season! Whether it’s a holiday gathering, family reunion, or neighborhood party, you’re bound to attend at least one potluck this summer.
With so many food options, often homemade with unknown ingredients, it can be challenging to decide what to eat and how much—especially if you’re focused on staying on track with your health goals. And if you’re logging your food, it can get even more complicated!
But potlucks are meant to be fun, not stressful. They’re about family, friends, and good conversation. To help you enjoy these gatherings without losing momentum, here are some expert tips from MyFitnessPal dietitians.
Planning Before a Potluck
According to MyFitnessPal dietitian Daisy Waanders, it’s important to prepare mentally before attending a potluck. Here’s what she suggests:
- Balance health goals with enjoying food and friends.
- Practice moderation.
- Be kind to yourself.
Waanders also recommends having a snack before the potluck to avoid overeating later. Melissa Jaeger, RD, LD, suggests Greek yogurt with hydrating fruits as a nutritious option, while Katherine Basbaum, RD, recommends lightly salted edamame.
Potluck-Friendly Dishes to Share
Bringing your own healthy dish is a great way to ensure there’s something nutritious to enjoy. While fruit bowls and veggie trays are classic choices, here are some creative and tasty options:
- Vegan Almond Butter Cookies: A low-sugar dessert packed with protein.
- Buffalo Cauliflower Bites: A spicy, fiber-rich finger food.
- 7-Layer Dip: A shareable dish that pairs well with chips or crackers.
- Cucumber Salad: A simple and refreshing side.
What to Do During the Potluck
Potlucks are about good food and good company. These strategies can help you enjoy both without overindulging:
Practice Mindful Eating
- Take small portions: Try a few teaspoons of each dish and go back for seconds if you really enjoy something.
- Step away from the food: Once your plate is full, move to a table or outdoor space to avoid constant grazing.
- Engage in conversation: Talking with others can slow your eating pace and help you tune into hunger and fullness cues.
Build Your Plate Wisely
Aim for a balanced plate:
- Fill half with vegetables and fruits: Opt for fresh or lightly prepared options.
- Include lean proteins and carbs: Enjoy these in moderation.
- Limit high-fat, creamy, or processed dishes: Take smaller portions of cheese-covered, creamy, or processed foods.
Track Smart
Logging your food during a potluck can be tricky. Instead of worrying about it at the event, take a photo of your plate and log it later. If a dish has an ingredient list, snap a picture for reference. MyFitnessPal tools like voice logging and barcode scanning can also make tracking easier.
Know When to Stop Eating
It can take up to 30 minutes to feel full after eating. Listen to your body and stop when you start feeling satisfied. You can always go back for more later!
The Bottom Line
Potlucks don’t have to derail your progress—in fact, they can be a great opportunity to practice mindful eating in a social setting. By approaching these events with intention, you can enjoy the food and company while building healthier eating habits.
This article, "How to Enjoy Potlucks While Staying on Track," first appeared on the MyFitnessPal Blog.
About the Experts
- Daisy Waanders, RD: A food data curator at MyFitnessPal with expertise in kidney disease, diabetes, weight management, and chronic disease control.
- Katherine Basbaum, MS, RD: A food data curator at MyFitnessPal and a nutrition counselor specializing in cardiology.
- Melissa Jaeger, RD, LD: Head of Nutrition at MyFitnessPal and the 2024 Young Dietitian of the Year award recipient from the Minnesota Academy of Nutrition and Dietetics.
