Food and community are inextricably linked. As Michael Pollen so aptly puts it: “Food is not just fuel. Food is about family, food is about community, food is about identity. And we nourish all of those things when we eat well.” Health and wellness are greatly impacted by the enjoyment of food in a community setting as much as they are impacted by the type of food eaten. There are ways to enjoy food in community-based gatherings that still honor what the body needs to feel good.

Start with keeping blood sugar regulated. Skipped meals, under eating or going too long in-between meals creates dysregulated blood sugar or unfavorable swings of it. With harsh dips in blood sugar, the body will then do everything it can to raise the level back up, often in overeating and having cravings for carbohydrate-rich foods. Further, the stress of low blood sugar drives us to eat rapidly. Quick consumption of food can cause indigestion, bloating and not feeling satisfied after a meal. This can be prevented with some mindfulness around blood sugar. The key to balanced blood sugar is to eat enough and to eat a balance of fiber, protein, carbs and fat. For example, a salad with chicken before a pizza party would provide fiber and protein, while the pizza provides carbs and fat—a win-win situation.

A common pitfall is skipping meals or under eating on the day of a wedding, festival or holiday because there’ll be a feast later on. But skipped meals will result in overeating and dysregulated blood sugar. Thanksgiving is a perfect example of this where many individuals skip breakfast, often leading to fatigue and overeating later in the day.

If it’s unclear what will be served at the gathering, simply bring snacks to have on hand: nuts or seeds, an apple, a protein bar. Nourishment enables us to be energized, present and fully enjoy the social aspect of the community-based gathering.

The state of one’s nervous system directly impacts digestion and food choices, especially during gatherings. Any barriers that prevent feelings of being relaxed and present while eating should be removed whenever possible. Take a breath of fresh air outside, put the plate down and come back to it, prioritizing a sense of calm in the body before eating.

Another common stumbling block when eating at large gatherings is having dietary restrictions. The limitation is both in the foods available to consume and the limitation of participation, or not being able to break bread with others. If abstaining from alcohol, have a seltzer water with lime wedges instead. If gluten free, bring some gluten-free cookies to enjoy while others eat cake. More often than not, dietary restrictions stem from gut-related issues. Someone may be avoiding dairy because it causes unpleasant GI symptoms; another person may be avoiding refined sugars because it exacerbates their depression. These can be sensitive topics that many people don’t want to justify or explain, especially at a gathering. Regardless of the reasoning, no one is owed an explanation for our food choices. Have conviction and confidence when being offered foods that cannot be consumed. Keep it simple by saying “Thank you for offering, but I know I won’t feel well if I eat that” or perhaps “That looks delicious, but I’m perfectly content right now.”

A sense of inclusion and the experience of eating food together is paramount to the human experience and for overall well-being. Utilize these tips to both honor the body and our inherent need for connection through food.