Buffet busters

Host a holiday party that leaves your guests satisfied – not stuffed – with our tricks on how to avoid overindulging

By Leigh Doyle

Hello holidays, goodbye self-control. Sound familiar? It happens to the best of us. It seems music, alcohol and a festive mood conspire to sabotage our usually controlled selves – especially when it comes to eating. "The more foods we're exposed to, the more we eat," says Susan Osher, a registered dietitian in Toronto. Being in a festive mood and enjoying a few drinks can lower your inhibitions and leave you with no self-control to stop mindless munching, she says. To solve this annual conundrum, we went to the experts for party-planning tricks that are guaranteed to keep your guests in good spirits – and feeling good about themselves – throughout the festivities.

Planning the party
"The first step is to have an agenda, even for the most casual at-home event," says Michelle Aarons, owner of Simply Done Events in Toronto. The agenda should include the time at which each course will be served (for example, if the appetizers go out from 6 to 7 p.m., the main dishes could go out from 7:30 to 8:30 p.m.). "You might not follow the plan exactly, but it prevents you from leaving your appetizers and mains out together and serving for too long – both of which encourage people to keep eating," she says.

The second crucial step is to leave at least 20 minutes between each course. "It takes 20 to 30 minutes for you to feel full," says Aarons, so waiting that length of time gives people a chance to check in with themselves to see how much more food they really need and helps them avoid overeating. Where you put the food matters, too: If possible, place all the dishes in one location, slightly removed from the main party area, says Aarons. If people take what they want and walk away from the food, they will be less likely to wander back to snack idly, she says. When it comes to plate size, stay away from ones that are too small or full dinner size. "If you go too small, people will just get two small plates instead of one medium one," says Aarons. And be sure to put out the right number of plates so that there's just one for each guest – that way, people won't impulsively take a fresh plate and load it up with more food.

Planning the menu
When it comes to which foods to serve at your party, try to keep your courses balanced. Be sure to include vegetables, carbohydrates and a mix of protein sources at each course, says Osher. Think of the plate rule of eating – half of your plate should be vegetables, one-quarter should be carbs and the rest should be protein – and serve dishes proportionally.

For appetizers, serve vegetables with hummus or baked tortilla chips with salsa instead of empty calories like chips and dip. Osher says that one of her favourite appetizers to serve is a broth-based, vegetable soup like gazpacho in a wineglass or mug. "Soups are very satisfying," she says. When it comes to main courses, keep the selection to a minimum and plan healthy meals. For example, if you're serving salmon or chicken kebabs, put a leafy green salad right next to them. If you're serving a vegetarian lasagna, don't put out the whole dish; provide just enough for the number of guests and cut it into proper portion sizes – this is important because it helps people stick to a healthy-sized meal, says Osher.

Finally, focus on details that have nothing to do with food. "Put effort into the party decor, and think about how to add decadence without food," says Osher. For example, pick a theme for the decorations and incorporate it into all areas that the guests will see – including the coat closet and bathroom – or feature a playlist of holiday music that represents the cultural backgrounds of your guests. "It doesn't have to be all about the food," she says. "Remember that the planning and effort you invest can demonstrate your generous holiday spirit, too."

Expert tips

1. Dress it up: Set a dress code for your party, says Aarons. It doesn't have to be too formal, but a no-jeans policy will add flair to your event. And if guests are more dressed up than usual, they're more likely to cut back on overindulging because they'll feel more discomfort if they eat too much, she says.

2. Water your guests: Have cold water – both still and sparkling – available all night long to help prevent people from overindulging in food and alcohol, says Osher. Make it a conversation piece by using decorative decanters, or offer different flavoured waters by adding fresh fruit or herbs. For a refreshing option, add sliced cucumber; for an unusual twist, try freshly grated ginger.

3. Make introductions: Be sure to introduce people who haven't met before, and mention a detail about them that will help spark conversation, says Aarons. This gives your guests something to talk about and helps them avoid the awkward feeling of not knowing anyone, which can lead to snacking to keep busy.

4. Serve low-fat snacks: Once you've cleared away the main dishes, don't leave your guests without something healthy to munch on later in the evening. Try a low-fat snack like air-popped, butter-free popcorn, which is surprisingly filling, says Aarons. Spice it up by seasoning it with garlic or cinnamon.

5. Plan post-dinner activities: Since most parties are centred around eating, it's a good idea to have an activity ready for when the food is cleared away, says Osher. Depending on your group of friends, games might be a good idea, or it could be as simple as getting everyone together for a toast.

First published in GLOW