Although the Oktoberfest 2021 festival is cancelled in Munich, have no fear because Mecktoberfest is scheduled for the last two weekends of September! Before heading out with your friends, read these tips on how to have a healthy Oktoberfest.

Before you Go

Decide if Oktoberfest is going to be your maintenance meal. A maintenance meal is just one meal per week, and the purpose is to intuitively eat the foods that you like so you don’t feel deprived. 

Continue your exercise plan.

Don’t “save up” calories. Continue to eat normally and healthfully before you go.

Don’t arrive famished! If needed, have a healthy snack before you leave (or take one with you!). This will help curb your appetite, so you don’t overeat on appetizers when you arrive.

Time to Order!

Can you balance traditional Oktoberfest foods with some nutritious choices? For example, instead of eating German pretzels and French fries, could you have the pretzels with a side salad? 

Could you make it a point to order sauerkraut (yay probiotics!) instead of an extra sausage link?

You can always order more later, so start small. If you order more than you need, put the extra food in a take-out container before you start eating.

Chowing Down

Before each beer, can you drink 16 ounces of water (no ice?). Or could you substitute beer for a healthier alternative? Alcoholic beverage companies aren’t required to display nutrition facts labels. Alcohol is often high in calories and low in nutritional value.

  • 103 calories in 12 ounces of light beer
  • 153 calories in 12 ounces of regular beer
  • 170-350 calories in 12 ounces of craft beer

Listen to your body. Stop eating when you’re a “7” on the hunger scale to prevent overeating (and feeling uncomfortably full!)

Remember that drinks don’t contribute much to your satiety, but they do contribute to your energy intake

Pace yourself. Eat and drink slowly, giving yourself time to chew and enjoy your food!

After Oktoberfest

Drink plenty of water

You probably don’t want to weigh yourself. If you ate salty foods, weight gain is likely water retention.

Find Healthy Alternatives

Need some inspiration? Try this healthy pumpkin bread by She Knows


  • 1 cup whole wheat flour
  • 2 cups all-purpose flour
  • 3 teaspoons baking powder
  • ½ teaspoon sea salt
  • 2-3 teaspoons pumpkin pie spice
  • 2 tablespoons brown sugar
  • 2 tablespoons white sugar
  • 1 cup canned pumpkin
  • 12 ounces beer
  • Cooking spray


  1. Preheat oven to 375F. Grease loaf pan with cooking spray
  2. Combine the dry ingredients
  3. Slowly add the beer and canned pumpkin
  4. Pour into loaf pan
  5. Bake 50-60 minutes


Read our post about Alcohol and Health.