Your Wedding Day Eating and Drinking Plan, According to Nutrition Experts

Now imagine that: It’s the morning of your wedding. The beauty prep is in motion, the flowers have been delivered and you’re about to lay eyes on your partner during the first look. But amid all of the hullabaloo, there’s one vital thing that can easily be overlooked: food!

Others who are nervous or fear feeling bloated don’t eat at all. But food is fuel, registered dietitian Amara Ellis says — and eating frequently is the real ticket to looking and feeling your best. “You want to keep yourself energized and not in a place where you’re irritable or tired and that’s your body telling you it needs to be fed,” she says. “Don’t skip breakfast. Opt for a balanced meal with protein, a fruit or veggie and complex carbs. The key is a healthy, hearty breakfast that can help prevent low blood sugar and keep you full. An oatmeal or yogurt parfait with granola and nuts can keep you steady while getting ready.

With that in mind, we’ve developed a nutrition guide to assist you for your big day—whether you’re stressed about nerves, or bloating, or just want to shine from the inside. Heed these expert-approved tips from sunup to send-off to keep your energy and nerves in check.

Begin Your Day with a Healthy Breakfast

Nobody wants a hangry bride moment. The morning bowl of cereal defines everything else you do for the rest of the day.

Peanut butter on whole-grain toast with a side of fruit, or a mini bagel and light cream cheese, are two options recommended by registered dietitian Mira Caldwell. “You need the right balance of whole grains and healthy fats to support energy and prevent bloating or nausea,” she says.

”And Lena Brooks, a registered dietitian nutritionist advises us to pair fiber with protein. “A great wedding-day breakfast fills you up and centers your attention at the same time you are fussing with hair, makeup and photos,” she said. “Experiment with scrambled eggs served with whole wheat toast, hard-boiled eggs with fruit, or Greek yogurt topped with granola and berries.”

Big Breakfast, Light Lunch, Lots of Snacking

Weddings are action packed and it can be surprisingly easy to unintentionally skip meals. That’s why planning for a light lunch and some small snacks is a must.

“Eat when you can — and keep it simple,” says Caldwell. “You’re going to be pulled so many directions, but fueling your body will help prevent an energy crash.”

In fact, Brooks suggest having some instant snacks handy, such as:

• Trail mix or nuts with dried fruits
• Whole wheat crackers with string cheese
• Fresh fruit: bananas, apples, etc.
• A small protein smoothie

These choices are easy to carry, snack on throughout the men and supply long-lasting energy.

Drink Alcohol Mindfully

Ready to have a celebratory drink? Just be aware and do it! “Consider your tolerance and how soon you’re starting,” Brooks says. “You don’t want to be dizzy or go in or out at a critical moment.”

Her top tips:

• Hydrate between alcoholic drinks
• Pre- and mid-drink, have something to nibble on
• Take it easy for the rest of the day

“Alcohol is a dehydrating agent and can put you at risk for fatigue, dizziness or headaches,” she says. “If you’re concerned, maybe don’t drink as soon; start later in the day so you feel good all day.

Hydrate, Hydrate, Hydrate

You and water are best friends on your wedding day. Caldwell recommends aiming for eight cups of water the day before and the day of the wedding.

You can also snack on water-heavy foods such as:

• Watermelon
• Cucumber slices
• Citrus fruits

These snacks will help you stay hydrated, especially if you’re running around or you’re a bit nervous.

Don’t Skip the Reception Meal

And just like your guests, you should eat. “No matter what, a couple of bites will give you energy and make you enjoy the evening,” Caldwell says.

If you want to get in on the cocktail hour, have someone, whether it’s a friend or your planner, bring over a few of the most popular hors d’oeuvres on a plate while you are saying hello to people or taking pictures.

Brooks also offers: “See if your planner or caterer can serve your dinner first. That way you will have an opportunity to sit and eat and enjoy the meal with your partner before you start making the rounds.

In which case, a private sweetheart table can give you brief reprieve — to center in, focus on your food, and to enjoy in peace.

Final Thoughts

Your wedding day will be memorable. And the best part? Staying full and hydrated will help you soak in every moment of it. Knowing when and how you’re going to eat in advance will help you feel more centered, energetic and ready to dance all night.

Allow food to be your best friend — it is an often overlooked beauty and wellness partner.