Top Guide to Surviving Year-End Functions

Author: Jeannine Stokes-Waller

Registered Dietitian (SA). Dedicated to helping you live healthier — one simple, sustainable step at a time.

To survive year-end functions with starters, drinks, and desserts, focus on portion control, smart choices, and pre-event planning. Eat a light snack beforehand, scan the buffet before diving in, and prioritize balance over indulgence.

Here’s a more detailed guide to help you navigate the festive spread with grace and satisfaction:

Starter Survival Tips
• Eat before you go: Have a small, protein-rich snack (like yogurt or nuts) before the event to avoid arriving ravenous.
• Scan before you scoop: Take a walk around the starter table before choosing anything. This helps you make intentional choices rather than impulsive ones.
• Choose balance over excess:

• Opt for vegetable-based starters like crudités, grilled veggies, or light soups.
• Prioritize vegetables on your plate at the buffet – they add volume, colour, and nutrients without too many calories.
• Limit deep-fried options or creamy dips unless you're sampling small amounts.
  • Use a small plate: It tricks your brain into feeling satisfied with less.
  • Watch the bread basket: It’s easy to fill up on bread before the main meal. Try to skip the bread option if offered — there’s plenty of other great food to come. If you indulge, go for whole grain or seeded options.
  • A smart choice: Choose two starters instead of a starter and a big main course. This way, there’s still room for a small dessert.

Smart Alcohol Choices
Celebrations often include a drink or two — and that’s okay! The key is making smarter choices that keep you feeling good during and after the event.
• Hydrate between drinks: Have one glass of water between each alcoholic drink. It keeps you hydrated and helps pace your intake. You can still keep it “bougie” with sparkling water, cucumber slices, or a squeeze of lemon.
• Avoid sugar-loaded mixers: Skip fizzy drinks, pre-mixed cocktails, or energy drink mixers. Choose soda water, tonic light, or fresh citrus juice instead.
• Stick to singles: Go for single measures rather than doubles to keep alcohol (and calories) in check.
• Choose wisely:

• Dry wine, light beer, or spirits with sugar-free mixers are usually better options.
• Avoid creamy or syrup-heavy cocktails like piña coladas or daiquiris — they’re often calorie bombs in disguise.

​Dessert Survival Tips
• Pick one indulgence: Choose the dessert that truly excites you and savour it slowly. Keep portions in check to avoid overindulgence.
• Split or sample: Share a dessert with a friend or take a small portion of a few to taste without overdoing it.
• Fruit first: If available, start with fresh fruit or fruit-based desserts like poached pears or berry compotes.
• Mind the sugar bombs: Cheesecakes, trifles, and frosted cakes are delicious but high in sugar and fat. Take a few bites and move on.
• Stay hydrated: Sometimes thirst masquerades as hunger, leading to overeating. Sip water between courses.

Bonus Tips
• Don’t hover near the food table: Socialize away from the buffet to avoid mindless nibbling.
• Practice the 80/20 rule: Eat healthily 80% of the time and allow yourself 20% indulgence.
• Eat slowly: Savour the food and give your brain time to register when you’re full.
• Bring a dish: If it’s a potluck, contribute a healthy starter or dessert so you know there’s at least one good option.