Take a lap around the table.

Before you grab a plate and jump in the food line, take a look at what is offered. Circle the buffet table and put all of the foods into three categories — savor, sample, and skip. Take an appropriate portion of the foods you must try, take a taste of those that spark your curiosity, and skip foods that don't excite you.

Use a smaller plate.

Sneak to the dessert table for a smaller plate and keep your portions under control. If you are hosting the cookout, offer your guests a few sizes of dinner plates to encourage healthier eating.

Grab the furthest seat.

When you sit with food in view, or worse, within arm's reach, it can tempt you to eat more. After you load your plate, grab a seat as far from the food as possible. Making food even slightly more inconvenient may help you rethink a second helping.

Contribute lighter options.

Many parties are potluck affairs, so take the opportunity to bring a healthier dish. Simple changes to your favorite picnic foods reduce calories and fat without sacrificing flavor. (See Healthy Tips to Lighten Up Picnic Foods.)

Know your strategy.

If you want to stay on track but have no plan in place, you set yourself up for overeating. Your strategy doesn’t have to include denying yourself all of your favorite foods. Decide how they will work into your current eating and exercise plan. Enjoy a healthy breakfast and a morning workout on the day of the party. Plan what you will eat. You may not know exactly what will be served, but planning to have one serving of dessert and one alcoholic beverage will help you stay on track.

Be aware of emotional eating.

Everything from happiness and excitement to anxiety and stress can lead to emotional eating. Know how you react in social situations. Sometimes they can cause anxiety. Simply taking notice of how you feel and not letting it lead you to graze at the food table will help you avoid overeating.

Sources

• Academy of Nutrition and Dietetics - Helpful Tips for Healthy Holiday Parties

Lori Rice, M.S., is a nutritional scientist and author with a passion for healthy cooking, exercise physiology, and food photography.