How to Enjoy Potlucks While Staying on Track, According Dietitians

With warmer temperatures and sunny days here, it can only mean one thing: it’s potluck season. Whether it’s a holiday, family get-together, or block party—you’re bound to attend at least one potluck this summer. 

With so many food options, many of which are homemade with unfamiliar ingredients, it can be tricky to pick what foods to eat and in what amounts, especially if you want to stay on track with your goals. 

And if you’re logging your foods, things can get even more complicated!  

But potlucks are supposed to be fun, not stressful. They’re meant for family, friends, and conversation. Here are some tips straight from a MyFitnessPal dietitian on how to enjoy a potluck without losing momentum.

Planning Before a Potluck

Before a potluck, it’s a good idea to get into the right mindset, according to MyFitnessPal dietitian Daisy Waanders. 

Here are some things she suggests you keep in mind:

• Balance health goals with enjoying food and friends
• Enjoy everything in moderation
• Don’t be hard on yourself

Waanders also recommends having a snack before a potluck. “This may help prevent overeating later,” she says.  

Melissa Jaeger, RD, LD, head of nutrition for MyFitnessPal, recommends Greek yogurt with healthy toppings as a nutritious and satisfying snack. Katherine Basbaum, RD, also a dietitian with MyFitnessPal likes steamed edamame lightly sprinkled with kosher salt.

Potluck-Friendly Dishes to Share

The best way to promote nutritious potluck choices is to bring healthy foods of your own, says Waanders. 

While mixed fruit bowls or veggie trays are tried and true, you may want to spice things up. Here’s a list of potluck-friendly dishes that are both health-conscious and flavorful, perfect for munching on while creating memories.

• Vegan Almond Butter Brownies are a great dessert option with minimal amounts of sugar, and lots of protein.
• Buffalo Cauliflower Bites are a delicious savory finger food rich in protein and fiber.
• This 7 Layer Dip is an easily shareable dish that pairs well with any chip or cracker.
• Cucumber Salad is a simple but delicious side.

About the Experts

Daisy Waanders, RD is a Food Data Curator at MyFitnessPal. She graduated with her bachelors of Food Science and Dietetics from Colorado State University and completed her dietetic internship with the VA San Diego Healthcare system. Her areas of expertise include counseling in kidney disease, Diabetes, weight management and general management of chronic diseases.

Katherine Basbaum, MS, RD is Food Data Curator at MyFitnessPal. She received her Masters in Nutrition Communication from the Friedman School of Nutrition Science & Policy at Tufts University and completed her Dietetic Internship at UVA Health, where she also works as a nutrition counselor for cardiology patients.

Melissa Jaeger RD, LD is the Head of Nutrition for MyFitnessPal. Melissa received a Bachelor of Arts in Nutrition (DPD) from the College of Saint Benedict and completed her dietetic internship through Iowa State University. In May 2024 she was recognized as the Registered Young Dietitian of the Year awarded by the Minnesota Academy of Nutrition and Dietetics.

What to Do During a Potluck

Potlucks are all about good food and good company. These simple strategies will help you enjoy both without overdoing it.

Practice Mindful Eating Techniques

Take small portions of multiple dishes. Pick a few favorites and try a few spoonfuls of each. “If you really enjoy something, you can go back later for more but make conscious decisions,” Waanders says.

Once you’ve got a full plate, Waanders recommends separating yourself from where the food is and taking a seat at a table or outside. This can help ease the temptation of constantly going back for another helping.

While you eat, talk to other potluck attendees. “This can help slow your pace and make it easier to notice  our hunger and fullness cues more appropriately,” Waanders says. Not only that, but talking leads to memories made and good fun.

Build Your Plate

In addition to taking small portions of each dish, you should also be mindful of what foods you’re eating. According to Waanders, your potluck plate should be made up of about half vegetables, and half protein and carbohydrates.

Look for:

• Vegetables
• Fruit
• Lean meats

Since they may be higher in fat and sodium, take smaller portions of:

• Foods covered in cheese
• Creamy dishes or dips
• Processed meats 

Track Smart

Tracking food during a potluck can be a little tricky. Instead of worrying about doing it at the party, snap a photo of your plate and do the logging later. If a dish has a note with an ingredients list, you might want to take a picture of that to refresh your memory, as well. 

If you track with MyFitnessPal, tools like Voice Logging and meal scan can make logging faster. 

Know When to Stop Eating

It can take up to 30 minutes before you start to feel full when you’re eating (1). Listen to your body! “Take your time and stop when you start to feel full,” Waanders says. “You can always go back for more later!”

The Bottom Line

Potlucks don’t have to be a fearful food event—they actually offer a unique opportunity to practice mindful eating in a social setting. If you approach these events with intention, potlucks can become valuable experiences for developing healthier eating habits and fostering social connections.

The post How to Enjoy Potlucks While Staying on Track, According Dietitians appeared first on MyFitnessPal Blog.