SOCIAL EATING (WHETHER OR NOT YOU’RE TRACKING MACROS)
Navigating social events while working toward your nutrition goals can feel tricky — especially if you’re tracking, paying attention to portions, or trying to stay consistent with or aware of your habits. Dinners out, work lunches, birthday parties, summer barbecues…all fun, but they can bring a little food stress with them, too.
A little planning can go a long way in helping you enjoy the moment without spiraling about what’s on your plate.
PLAN AHEAD
If you know you’ve got something coming up — say, a cookout for this weekend’s 4th of July celebrations – take five minutes in the morning to loosely map out your day. This could look like:
Setting aside time to think
Making some notes in your Notes app
Pre-logging event food into your tracking app if you have an idea of what you might be eating later in the day
Then, focus on what you can control before the social event. Oftentimes, an event is happening in the evening, so the beginning of your day might look like:
Breakfast: Greek yogurt and fruit, a smoothie with protein powder, or an omelette with veggies (egg whites could be a great option here)
Lunch: salad with grilled chicken, sandwich or wrap on whole grain bread or a high-fiber wrap, or some prepped protein with veggies on the side.
Snacks: fruit or veggies with dip, jerky or meat stick, hard boiled egg
If your event is earlier in the day, you may need to shift some of these “meals” around, but the overarching idea remains the same: try to stick to some lighter-than-usual fare in your other meals. By keeping these lighter and your focus on protein, you’ll gain some flexibility in enjoying some more calorie-dense foods (that are usually made up of more carbohydrates and fats, rather than protein) while you’re out!
Above all, please do not “save” all your food for the event. Try and make the rest of your day supportive and satisfying. Which leads me to…
DON’T SHOW UP STARVING
Showing up to a party completely empty (or worst-case: hangry) will make everything harder. Having a meal shortly before or a solid snack en route to your party allows you to arrive feeling neutral, so you’re not walking into a buffet in full survival mode. You have a much better chance of sticking to the plan you’ve made when you are able to think clearly.
AT THE EVENT
Go in with a game plan – simple, personal, boundaries, not rigid rules. Maybe it has to do with drinking, perhaps it involves the dessert table/menu. Try to avoid absolutes like “I won’t have any X,” or “I’ll only eat X;” small, realistic boundaries help you stay grounded without flipping into all-or-nothing mode. Some examples of guidelines might look like:
“I’ll have a glass of water between each drink” or “after X number of drinks, I’ll switch to sparkling water or diet soda.”
“I’ll wait 30 minutes after the meal to check in with how I feel, then make a decision about dessert.”
“I’m going to prioritize social connection.”
“I’m not going to be tracking; I am going to focus on balance.”
“I’ll make sure that I eat seated if possible.”
“I’m going to serve myself on a plate to minimize grazing.”
If protein or veggie options are available, start there. If you’re out to eat, this could look like a salad with protein; if you’re at a potluck, this might be filling a plate from the fruit + veggie tray or a lean protein. (If you’re going to a party where you are bringing a dish, make sure to bring something that is aligned with your goals – this guarantees that you have something on the table that you’ll enjoy and is part of your plan!) This doesn’t have to be your only plate or the only thing that you eat! It gives you a really great base to work from and sets the tone for the rest of your meal. After that first plate, give yourself a moment to reflect on where your hunger levels lie and what you want your next steps to be.
PRACTICE MINDFULNESS
The goal is not perfection, especially when there are likely to be a number of unknowns and factors out of your control. Some things that you can control and will help with being mindful and present:
Eat off a plate
Sit down to eat when you can
Keep a glass of water with you (and actually drink it 😉)
Slow down enough to ask, “am I enjoying this?” or “am I satisfied?”
Phone a friend if needed – if you know you tend to veer away from your plan at events, connect with someone who can help you stay grounded. It could be a friend at the party, a quick text to your partner or coach, or even a note to yourself before you head out. You don’t have to wing it alone!
This might feel really tough the first time you go into an event with these on your mind, and it does get easier with time! You don’t have to master it overnight; pick one piece of mindfulness to start with, and then build from there as social events appear on your calendar.
Eating in social settings can feel overwhelming — especially if you’ve had a rocky relationship with food or are trying to build new habits. With a little thought and some tools in your pocket, you can make choices that feel good and enjoy the moment.
What are your biggest challenges when you’re eating in social situations? Let me know in the comments below!
