What to Eat and What to Skip on Your Wedding Day
Find out which foods to eat and which ones to avoid on your wedding day to stay energized, comfortable, and ready to celebrate!
The big day is here (yay!) and it will be packed with excitement, emotion, and unforgettable moments. With so much happening, what you eat -- and don’t eat -- can make a huge difference in how you feel.
No matter when the ceremony is scheduled or what you’re wearing down the aisle, your goal is the same: to feel energized, focused, and comfortable. To help you get there, we spoke with Dr. Vicki Steine, a Doctor of Science in holistic nutrition. board-certified integrative nutrition practitioner, and licensed clinical social worker who provides integrated mind and body therapies through Your Healthy Structure in Atlanta, Ga. Her expert advice forms the foundation of this wedding day nutrition plan.
What to Eat for Energy and Focus
Dr. Steine suggests organizing meals and snacks to include three key elements: protein, healthy fats, and healthy carbohydrates. This balance keeps your blood sugar stable, helps you stay full longer, and supports mental clarity throughout the day. Here are simple, day-of options that play well with formalwear and fast-paced schedules:
DO
A piece of fruit and unsalted nuts: Great for grab-and-go snacking between touch-ups or photos.
Sliced turkey or chicken on whole-grain bread: A small sandwich is easy to eat and keeps you going.
Banana with peanut butter: Quick, tasty, and satisfying.
Cottage cheese with veggie sticks: Crunchy and creamy, with protein to support energy levels.
Grilled chicken with veggies and a small salad: A great light meal if there’s time for a sit-down bite.
Salad with protein: Top with grilled chicken, cheese, or nuts depending on your preference.
Hard-boiled eggs and fruit: Easy to prep ahead and eat between events.
WARNING: Not eating is NOT an option. Don’t skip meals! "Low blood sugar can make someone irritable, low-energy, and even lightheaded," Dr. Steine says. "Instead, plan to eat small portions throughout the day.” You can’t dance and greet your guests if your energy tank is on empty.
What to Avoid to Stay Comfortable and Clear-Headed
On the flip side, certain foods and drinks can leave you feeling sluggish, overly full, or wired. Dr. Steine shares what to skip:
DON'T
Sugary foods and drinks: Instant spike, then the dreaded crash.
Heavy foods: Fried dishes and red meat are tough to digest and can weigh you down.
Energy drinks and coffee: They’ll make you jittery and anxious.
Ultra-processed snacks: Protein bars, chips, pretzels, and anything factory-made are often loaded with sodium and additives.
Dairy, beans, carbonated drinks, & cruciferous veggies: Common bloat culprits. Non-dairy alternatives are OK.
Artificial sweeteners: Especially those ending in -ol (like xylitol.) They can be hard on your tummy.
Chewing gum and salty snacks: Air + salt = puffy central.
Alcohol and champagne: Save it for the toasts! Bubbles = bloat.
Hydrate, Early and Often
Start increasing your water intake at least a week before your wedding day. Staying hydrated supports healthy digestion and helps with mental clarity. Dr. Steine recommends sticking to:
- Still water
- Herbal teas
- Spa water (infused with citrus, cucumber, or herbs)
Mindful Eating for a Grounded Day
Wedding days are full of movement, but meals shouldn’t feel rushed. Dr. Steine encourages using meals as a mindful reset; even a five-minute break can make a big difference in digestion. Try these tips to stay relaxed while getting your energy fix:
- Take a few deep breaths before eating
- Chew each bite thoroughly, about 20 times
- Pause between bites; don’t rush
- Avoid eating on the go or in a crowd, if possible
Test Ahead of Time
Particularly if you have digestive sensitivities, Dr. Steine recommends practicing your wedding-day food choices starting about a month in advance. This gives you time to notice if any specific foods (like cheese or wheat) affect how you feel. That way, you can fine-tune your meals and snacks to avoid any surprises.
Good Food = Great Memories
Eat well, drink plenty of water, and slowwww down when you snack. The right nutrition strategy will help you stay energized, calm, and fully present so you can enjoy every part of the day you’ve planned for so long!
Our wedding pros can help you make your big day uniquely YOURS! Come to the next Atlanta Wedding Extravaganza and check out the AWE vendor directory to find your wedding dream team!
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