A Dietitian's Guide to Partying
From one former froshie and frosh leader to another, Frosh was definitely one of the most fun and memorable events of my university experience. It’s the place where you can make new friends, discover cool student bars and have a total blast — celebrating the “good times” before getting into el grind.
If it’s your very first time ever drinking this year, or if you’re thinking about drinking alcohol at freshman orientation this time around, here are a few things you should know to ensure a week of safe & effective partying.
Follow along here to find out more!
1. What to eat/drink before a day of partying
DON’T drink on an empty stomach
It’s important to remember to always eat something before drinking, as any type of food will help to slow down the absorption of alcohol.
Without having paired something along with it, the alcohol will immediately pass directly into your bloodstream, thereby increasing the chance of your night being much shorter than you might’ve expected. Oh no!
DO eat foods rich in healthy fats and proteins
A simple rule of thumb for getting in that good ol’ frosh fuel is to aim for foods that are rich in healthy fats and proteins. This is because these macronutrients work best at slowing down alcohol absorption, which would in turn diminish the side effects that usually come along with drinking (i.e. inability to think, lack of coordination, blurred vision, etc.). Even so, any food is better than no food at all.
Some examples of foods you could eat…
Egg & cheese breakfast sandwiches;
Avocado toast with crumbled feta;
(Overnight) Oatmeal with greek yogurt and fruits.
2. What to eat/drink during a day of partying
DON’T eat salty foods
While it’s not exactly “news” that alcohol can be dehydrating; as it turns out, salt also has a similar effect. In fact, a high consumption of sodium-rich foods forces our kidneys to rid the body of water.
So, as tempting as it may be, it is generally recommended to avoid foods that are high in sodium while drinking (e.g. chips, poutine, pizza…the good sch'tuff.)
→ ProTip: Leave it for a drunken night (it’s much more worth it that way.)
DO eat foods with a high water content
When we’re out drinking alcohol ─ especially during frosh, it’s important to keep our bodies properly hydrated. While you’re out and about, there are many factors other than alcohol that can also dehydrate you, such as heat & physical activity.
Drinking lots of water and eating foods with a high water content will help keep you feeling at your best for much longer (and have all the more fun). Let’s go!
Some foods you could eat/prepare in advance…
Fresh fruit with a low-sodium trail mix;
A salad made with quinoa and chickpeas;
A hummus & veggie wrap;
Whole fruit popsicles.
→ ProTip: Pack a lunch, healthy snacks and a large water bottle along with you for a week of action-packed events (especially field day)!
3. What to do after a day of partying
DON’T mix alcohol with coffee
When alcohol is mixed with caffeine, the caffeine can mask the depressant effects of alcohol, making you feel much more alert than you normally would otherwise. As a result, you may end up drinking even more alcohol than you realize, and thus becoming more impaired and increasing your risk of alcohol-attributable harms.
DO stay hydrated & get good sleep
After a full day’s worth of drinking alcohol, it’s important to drink lots of water to help you properly recover and to ease your body from the previous night (i.e. the infamous hangover!).
Do you ever feel more thirsty than usual after a night of very little sleep? It has been shown that a lack of sleep can lead to dehydration. Make sure that you’re getting enough sleep, so you can feel up & energized for your next day at frosh.
That hangover never stood a chance!
Some fun recipes to try out (and to help fuel and recover)
1. Greek Yogurt Blueberry Pancakes (recipe by @lemon.peasy)
Craving an easy and delicious breakfast? Try these protein packed blueberry pancakes!
PREP TIME: 10 minutes TOTAL TIME: 15 minutes YIELDS: 9 pancakes SERVING SIZE: 2-3 pancakes
INGREDIENTS
2 cups AP flour
4 tsp baking powder
Pinch of salt
1 1/2 cups milk of choice
2 eggs
1 tsp vanilla extract
1/2 cup plain Greek yogurt
1 cup fresh blueberries
1/4 cup salted butter
(Optional) maple syrup
INSTRUCTIONS
WHISK all the dry ingredients (flour, baking powder and salt) together in a large bowl.
In a separate bowl, WHISK the milk, eggs and vanilla extract. Gently STIR the mixture in the large bowl with the dry ingredients.
STIR in the yogurt, then ADD the blueberries.
HEAT about a quarter of the butter in a large pan over medium heat. Working in batches, ADD 2 1/2 spoonfuls of batter per pancake to the pan.
COOK 2-3 minutes on each side.
SERVE with butter, maple syrup and blueberries!
2. Broccoli Casserole (recipe by @colourmypalate)
There ain’t nothing like a good ol’ bowl of warm, gooey, cheesy casserole.
PREP TIME: 20 minutes TOTAL TIME: 35 minutes YIELDS: 1 casserole SERVING SIZE: 1 square slice
INGREDIENTS
1 1/2 head of broccoli, cut into florets
1/2 cup quinoa
3/4 cup cream cheese
1/4 cup Greek yogurt
1 cup cheddar cheese, grated
1/4 cup parmesan cheese
1-2 garlic cloves, minced
1/4 tsp red pepper flakes
Salt & pepper, to taste
INSTRUCTIONS
PREHEAT oven to 350 F.
In a pot of boiling water, BLANCH the broccoli until bright green.
COOK the quinoa until nice & fluffy.
In a mixing bowl, COMBINE the cream cheese, Greek yogurt, parmesan cheese, garlic cloves, pepper flakes and salt and pepper.
TRANSFER the broccoli and quinoa onto a greased baking sheet.
ADD the cream cheese mixture over the broccoli and quinoa.
BAKE in the oven for 15-20 minutes.
LET IT COOL and enjoy!
Enjoy the frosh experience! Here’s a few things to always keep in mind:
Drink lots of water ─ This will reduce your hangover and help your body properly process the alcohol.
Eat enough food before, during and after ─ This will give you the energy to party for much longer.
Get enough sleep ─ This will help keep you hydrated and ready for your next day of events.
What is your go-to hangover food?
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