Wedding crashers: Healthy habits before the big day

By Gia OneyJune 4, 2015

Wedding crashers: Healthy habits before the big day
(Photo Credit: U.S. Army) VIEW ORIGINAL

Memorial Day weekend is the unofficial start of the summer season, which, in turn, is the unofficial start of wedding season. As brides and grooms debate over center pieces and floral arrangements, the stress and excitement of one of the most memorable days in a person's life can lead to unhealthy eating habits, potentially creating the starting point toward an unhealthy lifestyle. Looking perfect in their wedding gowns or tuxedos is near the top of the nuptials to-do list, and some people will go to the extremes to achieve that goal.

"It's very typical for people try fad diets right before their wedding," said Lt. Brigette Grimes, a registered dietitian and chief of the Outpatient Nutrition Clinic at Madigan Army Medical Center. "Fad diets are not sustainable long term and do not promote healthy eating habits."

And, let's face it, long term health is the ultimate goal, even after the "I-Dos". In order to get your marriage off on its healthiest foot, Grimes offers three tips to keep both men and women looking and feeling great on the road to newlywed bliss:

Don't forget to eat. Running on fumes is not only bad for a vehicle, but it's also bad for the body.

"Couples get so busy with all of the wedding planning, especially the bride, that they will find themselves going for hours without eating," said Grimes. "This is especially a concern on the day of the wedding and during the reception."

One way to ensure you're fueling your body is to set an alarm on your mobile device every three to four hours to remind yourself that it's time to re-energize. Meals and snacks should not be large, but they should be frequent enough that your body maintains a healthy metabolic rate.

There is no magic food. Despite late night advertisements touting the next best weight loss food, the best way for a person to shed extra weight is to maintain a healthy eating plan over an extended time period.

"Healthy, normal weight loss is about one to two pounds per week," said Grimes. "It's been said before, but it's still true: loading up on fruits and vegetables, lean proteins and whole grains is what will help keep you energized and feeling full. Using the MyPlate model can be a great way to assess balance and portion sizes of meals."

For couples who set their wedding dates far in advance, including a healthy nutrition plan on their to-do list will help them reach their target wedding weight. Setting realistic, quantifiable goals is the key to healthy living.

"Weight loss is so hard because you have to change your behaviors," said Grimes. "If you attempt to completely transform every aspect of your diet overnight, you'll typically find yourself feeling deprived, which can reduce long-term success. Start by making one to two small changes, like switching to brown rice instead of white rice or structuring one meal a day using the plate model. When compounded, these small changes yield big rewards."

Don't experiment with new food right before the wedding. It's great that a new Indian restaurant just opened down the street, but unless you're used to consuming delicious tandoori foods, the night before your wedding is not the best time to experiment.

"The last thing you want right before your wedding is to have gastrointestinal problems," said Grimes.

Instead, on the day of the wedding, Grimes suggest couples eat familiar, easily-digestible food, such as lean proteins, fruits and vegetables, and whole grains to both provide long-lasting energy, as well as to avoid a situation of upset stomachs.

Maintaining a nutritious diet is one of the three components of the Army Medicine's Performance Triad. It is important for brides and grooms to also keep up with healthy physical activity and ensure that they get enough quality sleep, especially the night before the wedding.

Grimes, and the rest of the team in the Nutrition Care Division, can help Madigan patients alleviate some of the stress when preparing for the big day. The Nutrition Clinic is open for consultation without requiring a referral from a patient's primary care provider. And, whether or not wedding bells are in your near future, the registered dietitians at Madigan are here to support you and your healthy eating goals.