Across cultures, eating is a social activity. History has been marked with significant events revolving around social eating—Christians commemorate The Last Supper and the Pilgrims’ Thanksgiving meal is a national holiday. Business deals are signed over lunch, people reconnect over dinner and weddings are commenced with a celebratory feast.

But, social gatherings can be a diet pitfall and the November-December holiday season isn’t the only time you’re at risk for overeating. Year-round we attend social engagements that test our diet willpower—from birthday parties and weddings to book clubs and Friday happy hours. Most social events include some type of refreshment. Popular offerings include pizza, sweets and alcohol. Often we use these events as an excuse to indulge in food or drink that we wouldn’t typically consume. And each affair presents its own temptations.

Imagine the various scenarios you might encounter. You can enjoy these social settings while controlling your eating.

− Don’t attempt to “bank” calories by depriving yourself of nourishment throughout the day. This will only lead to overeating because you will have starved your body. Two hours prior to the event eat a healthy snack that’s high in protein, combined with carbohydrate. This will help stave off hunger and keep your blood sugar balanced.
− Mingle and talk while eating; take your time between bites. Eating too much, too quickly doesn’t give your body enough time to send a signal the brain that you are full.
− Avoid cramming your plate with a myriad of food choices. Studies show that too much variety triggers overeating.
− Denying yourself of certain foods only leads to diet regression or binges. Allow yourself moderate portions of your favorite treats.
− Show off your culinary skills and offer to bring a dish. This will give you control over at least one of the available food options.
− Be the host—then you can dictate the food and beverages that are served.
− Take initiative and suggest that meeting fare include a variety of great-tasting, yet nutritious snacks.