Healthy Party Planning

We have a problem, and I believe that parties could be the solution. So you are probably

thinking, what kind of problem is solved by a party?

Social events and celebrations in the work place can be beneficial for multiple reasons.

One study found that when fun activities such as social events (holiday parties),

teambuilding exercises, competitions, and recognizing/celebrating work achievements

and major milestones, are included in the work day, individuals are more motivated to work to their full potential. These fun activities also promote support between coworkers, job satisfaction, creativity, performance, morale, and retention, while reducing tardiness, absenteeism, and burnout (Tews, Michel, & Stafford, 2013).

Unfortunately, parties can also have some not so beneficial consequences. Most individuals enjoy parties and celebrations because of the food and feel either obligated to either bring a dish to pass or taste what someone has brought to share. Individuals tend to consume more calories when eating outside of the home, and work parties can be one of these places (Thomas, Ribera, Senye-Mir, & Eves, 2015). Snacking between meals has been calculated to make up 24% of the total amount of calories eaten per day (480 calories for an average 2000 calorie diet) for adults (US Department of Agriculture [USDA], 2012b). In addition, around 50% of these calories come from beverages alone (Institute of Food Technologists [IFT], 2011).

However, snacking itself is not necessarily bad. Dr. Harvey Anderson from the Department of Nutritional Sciences at the University of Toronto maintains that “the literature does not support the intuitive notion that increased consumption of snack foods is an independent cause of obesity” (IFT, 2011). Studies have shown that snacking can “contribute significantly to nutrient intake, better diet quality, and to an increased likelihood of meeting selected food recommendations” (Nicklas, O’Neil, & Flgoni III, 2014). So how can we make snacking at parties and celebrations work in our favor?

On average, Americans are not eating enough fruits, vegetables, dairy, or whole grains – four very nutritious components of our diets (US Department of Agriculture [USDA], 2012a). By changing the composition of the snacks and party foods served at work, we could essentially “kill two birds with one stone” by reducing the amount of calories that are typically consumed with snacking while also working towards meeting the recommendations for the four food groups. By being creative, we can upgrade the typical celebration foods of donuts and chips to colorful, nutritious snacks!

If you are looking for some fast, healthy snack ideas to either bring to a party or pack for yourself, here are 24 simple ideas:

Party Snacks:

- Vegetable tray with dips (low-fat dressing, hummus, or guacamole)

- Fruit tray with a low-fat yogurt dip

- Whole grain cracker and cheese tray

- Baked chips with salsa

- Light-buttered popcorn bar with different seasonings such as chili   powder

- Kabobs: fruit and cheese or vegetable (cheese, tomato, and olive)

- B.Y.O.S.: Bring Your Own Salad (everyone brings an ingredient)

Individual Snacks:

- Trail mix baggies: high-fiber cereals with dried fruit, nuts, or seeds

- Nuts: 24 almonds or 15 walnuts

- Handful of red grapes (try freezing them for five minutes to make them fresh and crisp!)

- Easy to pack whole fruit: clementine oranges, banana, or apple

- String cheese stick

- Parfaits: handful of berries on top of a serving of low-fat yogurt

- Mini smoothies: 1/2 cup sliced banana, 1/2 cup low-fat vanilla yogurt, and some ice

- Applesauce or other fruit cups

- Roasted, seasoned chick peas

Drinks: Infused waters, water, tea, coffee, 100% fruit or vegetable juices

When it comes to special occasions or holiday parties, you can also have fun bringing themed foods that are still nutritious: 

-  Birthdays: Low-fat ice cream treats, angel food cake with fruit topping, mini muffins

    (whole grain, blueberry, or pumpkin), banana oatmeal walnut cookies

-  Halloween: pumpkin seeds, apple muffins, pumpkin dip and graham crackers, naturally

   orange foods

- Thanksgiving: warm apple cider, fruit or veggie trays that look like a turkey, turkey roll- ups, spiced baked apples or apple chips

- Winter Holiday: naturally green and red foods, berries with low-fat whipped topping

- Valentine’s Day: red fruits or vegetables with yogurt dip, healthy sandwiches cut into hearts, chocolate-tip-dipped strawberries

 -  St. Patrick’s Day: naturally green fruits or vegetables with dip, green smoothies, whole grain chips with guacamole, edamame

- Spring: carrot muffins, carrots with hummus/low-fat dip, fruit smoothies

Parties and celebrations in the work place are beneficial for many reasons, and healthy food can be one of them. Be creative and try incorporating fruits, vegetables, whole grains, and/or dairy into the next treat you bring to share at work. In addition to supporting one another socially and professionally in the work place, we can also support each other’s health and well-being.

For some inspiring and healthy recipe ideas, check out Eat 

Well Berkeley and Food Network-Healthy. 

By: Claire LeGault, BS

NMSU Dietetic Intern 

*References Avalible Upon Request