Eating Healthy at Parties

 | Nutrition  | 31 Comments




Eating healthy at parties could be a challenge. With the 4th of July holiday tomorrow, I wanted to share with you some tips from me, in how to control your diet by eating healthy at parties! Usually at holiday functions, especially day barbecues or potlocks, the type of food isn’t always the healthiest! We’re talking, fried, greasy, and lots of carbs! And while you’re working so hard through your fitness journey, I don’t want you to give up or lose track in your diet. Stay focus even though the fried chicken and wings are very tempting!



Some day’s we do have cheat days in our diets, but when we cheat and splurge on fatty, not so healthy things, it’s that much harder to get back into your healthy diet. I want you to try to stick to your diet and routine. Do your best in eating healthy at parties, because you deserve to be fit and healthy! Here are some tips I think can help you avoid those party foods, especially during the holiday’s!


  • Eat a light meal at home before the party. This will already keep you full or satisfied, and not feel starved. Protein and fiber will keep you full much longer too! Do not especially skip meals prior to the party! That will only make you hungrier.
  • Grab a sparkling water at the party, and then if you will snack, wait 30 minutes.  This will give you time to relax and survey your food choices, being able to choose the more healthier items!
  • If you don’t love it, don’t eat it! Survey the food options, and if you really don’t like the food, do not eat it.  Skip the everyday items that are available all year long.  
  • Chew Gum or have a mint!
  • Alternate Alcohol with nonalcoholic beverages.  By drinking water in between beverages, you’re cutting your calories in ½ by not drinking as much alcohol!
  • Bring healthy food to parties.  If you’re asked to bring food to the party, bring something healthy. At least you’ll know there is one healthy item you can eat while at the party. 
  • Put food on a napkin! At parties, there are usually plates—small or large—but these times grab a napkin and place your food on it. A napkin doesn’t hold much, and only allows you to put small pieces of food and/or snacks on it.
  • Hit the veggie or fruit trays. By eating vegetables and fruit, you will get full! 



Do your best! Holiday’s are about having fun with friends and family. But I hope these tips help you curb your appetite and cravings for the 4th, and other holiday’s to come! And leave me a comment in what you do to eat healthy and avoid junk food at parties!








31 comments on “Eating Healthy at Parties”

  1. Isabelle Brault

    Isabelle Brault  | 

    Too much exclamation point (!) in this post :/

    • aylin

      aylin  | 

      :)) so what

    • Katie

      Katie  | 

      I do the same and my husband is always laughing at me for it!!!

  2. gabriela

    gabriela  | 

    you are the best =)

  3. Crystal

    Crystal  | 

    Thanks for the tips! This year I am going to BBQ healthy foods for me since I am in control of the grill this time! Thanks Z!

  4. Casey

    Casey  | 

    I like the idea to use a napkin rather than a plate. That way you can help yourself to a single item rather than feel the desire or the need to fill a plate. When I’m with family and I put only an item or 2 on a plate, my relatives see the empty spots on my plate and I’m met with comments like “is that all you are going to eat?” Little do they know I’ve already eaten something healthy at home. This way it’s not obvious because I’m not walking around with a half filled plate! Thanks for the suggestion :)

  5. Dana

    Dana  | 

    Too many exclamation points!!! Lmfao…and onto other things I got out of this post…haha…yes, I find the only way I have a “good” eating day, without any regrets and the best feelings about myself is when I stop to think. When I allow myself to do an inventory of my goals and accept that ignoring the warning voice inside means that I will go on a tear and continue the spree as it gets worse and worse because I end up punishing myself and justifying a binge because I “already screwed up”. Being honest and mindful of the bigger picture, as you say, waiting for 30 minutes, for example, allows the anxiety to pass and utilize the knowledge I have of what really makes me feel good, and, in turn, what is good for me.

    Happy July 4th to all U.S. Warriors, July 1st was our Canada Day celebration :)

  6. Michele Beery

    Michele Beery  | 

    I love your cookout tips, Zuzka. I do alternate my alcoholic beverages with sparkling water…it’s very smart, plus I don’t feel like crap the next day. I’m from south Texas and it’s quite the challenge to eat healthy with a large group of friends, family, etc. But I do cookout a lot at home so I will definitely prepare your recipes in my next cookout. :)

  7. Hayley

    Hayley  | 

    The food in the picture looks so good. Do you have those recipes on your site?

  8. Rebecca Geiger

    Rebecca Geiger  | 

    hey guys! first of all thank you zuzka for sharing your experience and your tips with us! I’m absolutely fond of your workouts since little more than 1,5 years and you changed my life – but I’m sure you hear that often :)

    Today is my first post. yaaai :) I got a question that does fit the nutrition-theme but not the blog of today. hope that one of you can help me anyway :) I’d love to make a wrap out of a spinach-tortilla (zuzka posted it two times during her “eating confession”-posts in january this year. it looks soooo delicious! but here in switzerland one cannot buy spinach wraps/tortillas anywhere… or I didn’t find the right shop yet :) does anyone of you have a recipe for the plain spinach-tortilla/wrap? thanx in advance.

    all the best

  9. mag

    mag  | 



  10. Chris Vancil

    Chris Vancil  | 

    Hi Zuzka and Everyone, I bring food, but my family know they should eat healthy so there usually will be veggies and fruit for before and leaner meats with other options for lunch or dinner during a Summer get together. Happy Independence Day! Please take a moment during the day to think back to that hot summer day in 1776 when a handful of brave men changed history. Be fit and eat healthy! –Chris

  11. Rosa

    Rosa  | 

    (I agree-too much exclamations, but for all the rest is a very helpful post :))

  12. Rosa

    Rosa  | 

    (I agree – too much exclamations, but for the remaining, is a very helpful post Z <3 :))

  13. Aminta

    Aminta  | 

    You’re absolutely right! I tried implementing these yesterday. There happened to be palm-sized plates available, so I picked one up. The first thing I had a plateful of was the salad, and then after I had dungeoness crab-infused rice — it was soo delish but just a plateful! I felt pretty full afterwards because at home an hour ago I made myself a healthy vegetable udon. Thanks Zuzka! I don’t feel guilty about July 4th festivities thanks to you. :)

  14. Sue Harmon

    Sue Harmon  | 

    Eating healthy can be a challenge and I use to cheat quite a bit not so much on fried stuff but on cake”y sweet’s!! We bring a fruit plate or veggies so I know I have plenty to snack on and I bring lighter alcohol drinks. If I crave something sweet I know I can make a banana smoothie when I get home or I usually try to have something in the freezer I’ve made that is healthier. I look at the food and think how it will look on my body. And that’s a BIG deterrent! I’ve been alternating my drink’s with water and after a couple alcohol drink’s what I do is if it’s beer I just take my beer can or bottle and fill it with water the rest of the night or if it’s wine/cocktail mix I pour just a little in the glass and fill it with water. It seem’s to be more of a mental think for me and keep’s me in the flow with other’s and I’m not consuming empty calories that will just make me feel awful in the morning! We spend about every weekend on the river and so far I’m having a blast and getter more toned!! Thanks Zuzka!!

    • Rebecca Geiger

      Rebecca Geiger  | 

      I love your idea with the water in the beer bottle or in the cocktail-mix. have to try that next time. thanks.

  15. Alessia Scipione

    Alessia Scipione  | 

    Hehe, this is exactly what I did on my compay party the other day: I choose a protein meal and salad (no dressing). The dessert was strawberries with cream, I simply asked to have the strawberries (no cream, no icecream on top, nothing). I allowed myself a glass of wine though. I hardly ever drink, so a glass of wine every now and then will not hurt plus compensated for my hard working out 😉

  16. Naida Garcia

    Naida Garcia  | 

    Thanks for the great tips this was my first 4th that I did not munch on all the chips and did not have a sip of soda or beer, only water for me :) It was very challenging and found myself almost grabbing that soda can a couple of time but I did it.

  17. Alexandria Nardoni

    Alexandria Nardoni  | 

    I totally failed this weekend but heck i drink alcohol like once a month!!

  18. Alena

    Alena  | 

    My dear Zuzka,

    I like your approach to nutrition very much!

    I like that you use a lot of veggies, fruits, nuts and seeds and occasionally protein.

    Looking forward to your nutrition plan for your followers!

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  20. Shaun Bates

    Shaun Bates  | 

    Some good tips here, I don’t usually eat a lot at parties anyway. Everyone fills their plates but I don’t like to. I’d rather just pick a little bit when I feel like it. But the napkin idea is good!

  21. Katie

    Katie  | 

    I love these tips! I also love exclamation points! I go to bunko once a month, everyone brings something to eat and there’s always many desserts. Between that and any holidays or birthdays there’s a lot of food temptations all year long! Love the sparkling water tip and the napkin one. I will try to be the one who brings something healthy to the party from now on too! Only three days until my due date, and then some recovery time, I am so looking forward to ZWOW and kicking my ass back into shape. Definitely going to have to watch what I eat! Thanks for all the great diet advice Z!

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    arsenicupcake  | 

    thanks so much, Zuzka. these are actually quite helpful tips as I always freak out over breaking my diet at parties. :)

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  28. Katherine Perello

    Katherine Perello  | 

    Hi Zuzka! I’m a fan of all of the recipes listed here in this post, yet when I went to look it up on how to make them, the link isn’t there…any chance you could post the recipes back on or direct us to where we can find a similar recipe?

    Thanks! Xoxo

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