We’ve all been there—too many drinks, not enough food, and a next-day regret that hits hard. While I’m not about to tell you to skip the fun, I am here to help you prep smarter. Whether it’s a birthday bash, first date jitters, or just some much-needed catch-up drinks with your people, what you eat before heading out can make a big difference.
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Trust me—your future self will thank you in the morning. No lectures about drinking less (you do you), but if you’re going to be sipping on something stronger than sparkling water, eating smart beforehand can help you stay steady, feel good, and bounce back faster.
It’s not a hangover cure, but it’s a strong first line of defense. Here are some of my go-to bites before a night out:
Avocado on whole grain toast
If I only have time for a quick bite, this is my go-to. Avocados are packed with healthy fats that take time to digest, which helps slow alcohol from hitting your bloodstream too fast. They’re also full of potassium—something alcohol depletes—so you’re helping your body stay balanced before things get boozy. Paired with a slice (or two) of whole grain toast, you’ve got a fiber-filled base that’ll keep you feeling fuller for longer.
Eggs
Eggs are little powerhouses. They’re high in protein, and also contain cysteine, an amino acid that helps your body break down acetaldehyde—the nasty stuff alcohol turns into once it’s in your system. Scrambled, fried, boiled… however you like them, they’ll give you a strong head start.
Sweet potatoes
Comfort food with benefits. Sweet potatoes are complex carbs, so they digest slowly and keep your energy levels steady. They’re also high in potassium and vitamin A, which your body will thank you for after a few drinks. I like roasting a few slices with a bit of olive oil and sea salt before going out—simple, warm, and satisfying.
Berries
Loaded with antioxidants and water, berries help protect your liver and keep you hydrated. Plus, they’re easy to add to just about anything—yoghurt, smoothies, oats, or just eat them by the handful. I usually keep frozen berries on hand for this exact reason.
Hummus and crackers (or veggie sticks)
This one’s perfect if you’re snacking while doing your makeup or waiting for your Uber. Hummus is a mix of healthy fats, fiber, and plant-based protein, which gives you balanced fuel. Pair it with whole-grain crackers, cucumber slices, or even bell peppers for a crunchy, clean pre-party plate.
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