Here's What to Eat and Drink on Your Wedding Day, According to Registered Dietitians

Three experts shares their top nutrition tips.

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Let's set the scene: It's the morning of your wedding and you've coordinated every last detail to ensure your big day goes off without a hitch. Glam? Check. Floral deliveries? Check. First looks with your partner? Check. But there's something you're likely missing on your day-of list—that being, food!

Some brides forget to eat, and others avoid it for fear of bloating, but the truth is, the key to looking your best on your big day is to use food as fuel and to eat often. According to registered dietitian Aja Gyimah, "You want to make sure you’re eating enough throughout the day to avoid feeling tired and irritable, which are signs that you’re hungry. Don’t skip breakfast! Make sure you have a balanced meal with protein, fruits, vegetables, and complex carbs. Foods like oatmeal or a yogurt parfait with nuts and granola can help sustain you while you’re getting ready for the big day."

Meet the Expert

  • Alyssa Justice is a registered dietician and the owner of Wel, a virtual coaching platform specializing in weight loss for women. She has also launched a bridal-specific program.
  • Danielle Colley is a registered dietitian who helps clients feel their best through healthy eating choices.
  • Aja Gyimah, MHSc, RD is a Toronto-based registered dietitian with a passion for teaching people how to use food to live healthier lives. 

With that in mind, we put together a guide on what to eat and drink on your wedding day, no matter if you're fearful of nauseous butterflies or want to sustain your healthy body. Prepare to look your best, feel energized, and calm a nervous tummy with these helpful expert-approved tips below.

Start Your Day With a Healthy Breakfast

No one likes a "hangry" bride, so do yourself a favor and eat a light breakfast the morning of your big day. "With all the commotion and emotion of the day, you need to start with breakfast to help keep you going and glowing," registered dietitian Danielle Colley says. She suggests peanut butter toast with a side of fruit or a small whole-grain bagel with light cream cheese. The whole-grain-fat combo will energize you without the bloat and help fight off nausea that could come with any pre-wedding butterflies.

Registered dietitian Alyssa Justice also suggests a combination of protein and fiber. "An ideal breakfast for brides on their wedding day includes pairing protein with fiber. This winning combination will keep a bride full, satisfied, and focused while they are busy getting ready for their big day. Some examples are whole wheat toast with scrambled eggs, hard-boiled eggs with fruit, or Greek yogurt with fruit and granola," she shares.

Eat a Light Lunch and Snack Often

This may sound impossible, but chances are you will forget to eat throughout your special day. Therefore, make a conscious effort to eat a light lunch, and try to snack as often as you can. "Eat whenever you can!" Colley says. "On your wedding day, there is so much going on and so many people to visit with that you may not get much of a chance to eat."

Justice notes that a few light snacks to consider are dried fruit and nuts, string cheese and whole wheat crackers, on-the-go fruits like bananas, apples, peaches, and oranges, or a protein smoothie.

Be Mindful of Your Alcohol Consumption

This is your day, so don't hold yourself back from enjoying a few drinks with your guests. That said, Justice provides a few alcohol-related tips to keep in mind in order to feel your best during and after the celebration. "Some things to keep in mind are how much you are drinking and your tolerance. You wouldn’t want to miss out on the important parts of your big day because you were intoxicated before/during the ceremony," she says.

The dietitian further adds, "Biggest advice if you are wanting to drink: pace yourself, drink water, and eat food in between drinks. Alcohol can dehydrate you, so making sure to continually drink water along with your alcoholic beverage of choice is very important. Dehydration can cause dizziness, headaches, red skin, fatigue, and weakness. If you are worried about any of this, skipping out on alcohol until the evening may be best for you so you can fully be present on your wedding day."

Drink as Much Water as Possible

Again, be sure to continuously drink water throughout your wedding day. Aim for eight cups of flatwater two days prior to the big day and on the day of, Colley says. You can even snack on water-filled foods, like watermelon, cucumbers, and citrus, to keep yourself extra hydrated.

"Try to avoid carbonated beverages since they contribute to bloating and gas, unless you have wedding day nerves and need something to settle your stomach," advises Gyimah.

Eat With Your Guests

A good rule of thumb: Whenever your guests are eating, you should be eating too. "Even a few bites can help keep you dancing the night away," Colley says. More specifically, during your cocktail hour, have a friend or bridal assistant grab you a mix of hors d'oeuvres to snack on while you bustle your dress or mingle. You can also try a receiving line following the ceremony so you have a chance to sit down and enjoy your dinner with your new husband.

Another tip? "Ask your coordinator if you can be served your meal first so that you can eat prior to mingling with your guests," suggests Justice. "Having a table that is just for you and your spouse can make it easier to eat without being distracted."

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