Summer Vacation: Don’t Skip Dessert! 

Why Dietary Restrictions Don't Mean You Can't Enjoy Your Food

Summer is in full swing, and with it comes the weddings, family vacations, reunions, and summer camp. It’s such a great time of year to connect with family and gather around the table to enjoy all the family favorites. But if you have dietary restrictions, how do you navigate your meals without feeling left out of the festivities? 

The good news is, you don’t have to skip meals, and especially not dessert! It’s all about the right mindset and a little careful planning.

What Are Dietary Restrictions?

The term “dietary restrictions” refers to foods a person avoids eating for a specific reason. There are three main reasons someone might remove certain foods from their diet.

Choice-Based Restrictions

Most of us are familiar with this category of dietary restrictions. If you've ever tried to lose weight, you probably chose to avoid certain foods to reach your goals. Sometimes we also choose to avoid foods simply because we don't like the taste, smell, or even the texture.

Culture or Belief-Based Restrictions

We can also avoid certain foods because of our beliefs. For example, you might avoid eating chicken and eggs due to ethical or environmental reasons. Or, perhaps your culture or religious beliefs prohibit certain foods, like pork.

Medically Necessary Restrictions

Food intolerances, allergies, and chronic medical conditions can be reasons for avoiding certain foods as well. If someone has a peanut or shellfish allergy, for instance, eating those foods can be life-threatening. On the other hand, if someone is lactose intolerant, eating dairy products may only cause significant temporary discomfort. So, a person might avoid dairy to prevent that discomfort.

As a dietitian, I always tell clients, you shouldn't have any dietary restrictions unless they're medical, cultural, or religious/belief-based. Choice-based restrictions often lead to more challenges than benefits.

The Problem with Choice-Based Restrictions

When we adopt the mindset that we "can't have" something because it's “not good” for us, it completely changes our relationship with food. Suddenly, we're trying to convince ourselves, “I don’t need it” or “I don’t want it.” 

This internal battle takes away satisfaction and joy from eating, which can lead to overeating later. It can also open the door to disordered eating and, in more serious cases, eating disorders.

Disordered eating happens when we skip meals or cut out foods our body needs, often leading to nutrient deficiencies. Fortunately, with the help of a dietitian, disordered eating patterns can often be guided back to a healthier place.

Eating disorders, on the other hand, are far more serious. They are a type of mental illness, medically diagnosed, and can cause significant physical, psychological, and social impairment. These conditions require professional assistance to correct.

Stop Demonizing Food

Most often, choice-based restrictions stem from a “good food” versus “bad food” mindset. I call it demonizing food.

You see it all the time in diet culture. There’s this belief that certain foods are inherently bad for you and that you should avoid them at all costs. Sometimes how we were raised or our background influences this belief. But it isn't true; food isn’t inherently bad.

Now, are there foods that won’t suit certain people? Absolutely. 

We know if a person has celiac disease, they shouldn’t eat gluten; their body can’t process it. However, that doesn’t make gluten "bad," nor does it mean that you and I shouldn’t eat gluten. It's just not good for someone with celiac disease.

The same is true for someone with congestive heart failure. They must limit their sodium intake and follow certain fluid restrictions. They must also avoid foods high in saturated and trans fats. Too much of these fats in their diet can contribute to unhealthy weight gain, atherosclerosis, and increased cardiac issues. But that doesn’t mean those fats are bad for everyone. 

Each person is different and has unique health issues that may affect their diet. Just because I may not be able to enjoy something, doesn’t mean you can’t enjoy it. We don’t want to demonize the food itself.

A Better Approach

If your dietary restrictions are medically necessary, it doesn't mean you can’t enjoy yourself with family and friends this summer. It just means you get to be creative and plan ahead.

Consult a Dietitian

One thing I highly recommend is talking with a dietitian, especially if you plan to go on an extended trip. A dietitian can help you plan your portions and give you snack ideas so that you don't feel left out during family meals.

For instance, if you have diabetes, you don’t have to skip the cake. A dietitian can help you think about the types of proteins and healthy fats to pair with that cake so your sugar stays balanced.

Plan Ahead

If you know you have a big social gathering with lots of desserts and sweets around, plan ahead. Eat something nutritious before you go so you can enjoy your sweets guilt-free. 

Or, if you know there will be nutrient-dense foods available, eat those first, then enjoy your dessert. You can also choose to eat a smaller portion. The key is planning ahead and making conscious choices.

Make an Alternative Everyone Can Enjoy

I have four beautiful grandchildren. When I’m on vacation with them, all I want to do is enjoy my time with them and soak in the environment. But I'm also diabetic, which means I can enjoy desserts with them, just not every day. So, I use the opportunity to teach my grandchildren about portion sizes, and I share different desserts with them. 

Instead of more cake, for example, I might pull out some strawberries with a little bit of whipped cream and mint leaves because I know that’s not going to really raise my blood sugar. I don’t keep it to myself, though. I share it so that everyone understands and we can continue enjoying our food together.

Final Thoughts: Food Connects Us 

The bottom line is that food is so much more than sweets, baked goods, or fatty meats. Food is an experience. 

When we get together with friends and family, the foods we share are a big part of that experience. They are a part of our family traditions, our cultural traditions, and our celebrations. That’s why it’s so important to remove any guilt and shame around eating. Food helps us feel a part of something. It connects us.

So don't deny yourself your desserts this summer. Enjoy them!