Maintaining healthy eating habits can be a challenge, especially when faced with social situations that revolve around food. Whether it's dining out with friends, attending parties, or traveling, getting thrown off track from your nutrition goals is possible. However, with the right strategies and mindset, it's possible to navigate these scenarios while still prioritizing your health and well-being. Today, we’ll talk about those!
First of all, social eating is anything that includes eating with others, where you may have less control over your food (restaurants, dinner parties, etc). This may also include meals with family, or when you’re on vacation!
When thinking about social eating FOR YOU, start with asking yourself this question... How "strict" am I currently being with my food plan?
If the answer is that you're not currently being super strict, and that you have some flexibility in the timing of your goals, then you may be able to afford to go all out and have whatever you want! If this situation happens every once in a while it's NOT the end of the world... plan to enjoy yourself, have the foods you want, eat until you feel about 85% full, and don't worry about how many carbs or proteins are in it. Just know that if you weigh yourself in the morning, that number might be a little bit higher than the day before... and that's absolutely FINE and normal. And, an indulgent meal like this every once in a while will NOT derail your overall progress.
For many of us, it is absolutely okay if you have 1-3 meals/treats per week that are a little bit off plan. Think about it this way.... if we eat 21+ meals and snacks per week, and two or three of them are "off" then that is 10-14% of your food that isn't exactly within your plan. That also means that ~NINETY PERCENT is on plan! Which is wonderful. We want our eating to be manageable for a lifetime, which means allowing for restaurants, treats, parties, and pizza every once in a while.
Alternatively, if you would like to be more mindful of your social eating choices, or if you are being more strict, (maybe you are currently really working on achieving your goals, or you have a competitive weightlifting competition coming up and you have to make a certain weight for, etc.) then here are some suggestions to help you stay on track:
Strategies for Dining Out:
Plan ahead: Before heading to a restaurant, take a look at the menu online and identify healthier options that align with your dietary preferences and goals.
Practice portion control: Restaurants often serve larger portions than necessary. Consider splitting an entrée with a friend or asking for a half-portion to avoid overeating. Or, bring some home for another meal!
Choose wisely: Opt for grilled, steamed, or roasted dishes over fried or heavily sauced options. Load up on vegetables and lean proteins to create a balanced meal. You can almost always get some kind of protein with a vegetable and/or rice.
Mindful eating: Take your time to savor each bite, paying attention to hunger and fullness cues. Put your fork down in between bites. Enjoy the conversation at the table. Avoid distractions like phones or TVs to fully enjoy your dining experience.
Check in: When making choices, ask yourself "How will eating this make me feel?" This is a big one. Feeling super full, bloated, and having that I-need-to-unbutton-my-pants feeling after a meal isn't fun. And if you know which foods can make you feel like that, you can stay away from them.
Manage your fullness: Eat until you're about 85% full, not 105% full.
Strategies for Social Gatherings:
Bring a dish: Offer to bring a healthy dish to share at social gatherings. This ensures that there will be something nutritious available that you enjoy.
Be selective: Survey the food options available before filling your plate. Choose smaller portions of indulgent treats and balance them with healthier options like fruits and vegetables. Make the best choices possible given then options.
Focus on socializing: Shift the focus away from food by engaging in conversations and activities with friends and family. Enjoying the company of loved ones can help reduce the temptation to overeat. Or, if you’re like me, physically move yourself away from the appetizer area ; )
Plan ahead for alcohol: If you choose to drink alcohol, do so in moderation and alternate with water to stay hydrated and mindful of your consumption.
Strategies for Traveling:
Pack snacks: Bring shelf-stable along healthy snacks like nuts, fruit, or granola bars to avoid relying on convenience foods while traveling.
Research dining options: Look up restaurants or grocery stores at your destination that offer healthier meal choices. Planning ahead can help you make better decisions when dining out.
Stay active: Incorporate physical activity into your travel itinerary to offset any indulgences and maintain your energy levels.
Stay hydrated: Drink plenty of water throughout your travels to stay hydrated and avoid mistaking thirst for hunger.
Stick to your normal foods through 3:00pm: As best as possible, stick to your typical food plan through about 3pm each day. So, you’re aiming to eat as “regular” a breakfast, lunch, and snacks as possible. This allows for a little more adventure to be available to you later in the day!
Handling Peer Pressure Around Social Eating:
Communicate your goals: Let friends and family know about your commitment to your food plan. Educate them about your dietary preferences and enlist their support in staying on track.
Be assertive: Politely decline offers of food or drinks that don't align with your goals. You have the right to prioritize your health without feeling guilty.
Offer alternatives: Suggest alternative activities that don't revolve around food, such as going for a walk or participating in a fun outdoor activity.
Stay true to yourself: Remember that your health and well-being are important. Don't let peer pressure sway you from your goals or make you feel deprived.
Navigating social situations while maintaining healthy eating habits can require planning, mindfulness, and assertiveness. In implementing these kinds of strategies and staying true to your goals, you CAN enjoy social gatherings without compromising your goals.
Remember, it is absolutely okay to indulge occasionally, but getting back to your typical plan after and staying consistent with your healthy habits is key to long-term success.
How do these strategies sound to you? Do you have others that you use and find helpful? Please let me know in the comments or send me an email at sara@nutritionforlifeproject.com!
If you’d like to dive deeper into your personal connections with food and social eating, please reach out, I’d love to chat!
As always, thank you for reading,
Sara
Great advice! I have to do a lot of the same things while navigating the gluten-free lifestyle during social events.