How to Cope with Social Eating Pressure

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1Coping When Eating Out

2Dealing with Social Eating Pressure at Home

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Feeling pressured to eat in a certain way or to eat certain foods around others is a common issue among children and adults. You may struggle with this while trying to lose weight, after making the decision to go vegetarian, or just while you are trying to eat a little healthier than you normally do. Sometimes, social eating pressure that goes unaddressed can lead to eating disorders or other issues with food. You may develop issues around eating in social settings due to stress, anxiety, or poor self-esteem. You may feel social eating pressure when you are eating out with friends at a restaurant or a bar. You can also experience social eating pressure when you are having meals at home with family or loved ones. Coping with this issue can be done by making small adjustments to your eating habits and your eating choices.

Steps

Method 1

Method 1 of 2:

Coping When Eating Out

1. 
   1
   Suggest a social setting where you feel comfortable eating. If you struggle with feeling pressured to eat in a certain way when you are out with others, you may want to take control and suggest a setting that you find comfortable. You may suggest to friends that you all eat at a restaurant where you know there are healthy food options or food options that you are comfortable eating. Or you may recommend a bar that is close to where you live and familiar to you so you are not intimidated by the setting.

   • You can also try rotating where you eat out with others so you get at least one meal at your preferred spot. For example, you and your friends may agree to rotate three to four places when you go out to eat, with your preferred spot being on the list.
2. 
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   Avoid discussing your food choices with others. Though you may feel a lot of pressure to discuss your eating habits with others when you are eating out, try not to give in to this kind of talk. You may have friends who ask you, “Why didn’t you order food?” or “Why did you order fries instead of a salad?” Avoid answering them and try to ignore their questions. You do not have to justify your food choices to others, especially with friends or those you are close to.

   • If the people you are with keep pressing you with questions about your eating habits, you may respond by saying, “I can eat whatever I want” or “I’m good with what I ordered, don’t worry about it.” Keep your tone casual but firm so everyone at the table is aware that you do not need to feel pressured about your food choices.
   • You can also confidently state why you are making certain food choices. For example, if someone gives you a hard time about ordering the grilled chicken salad, then you might say something like, “I chose that option because I am trying to drop a few pounds, and because I love salad!”
3. 
   3
   Go for the healthy option on the menu. You may find it easier to cope with social eating pressure by opting for a healthy option on the menu. Going for the healthier option will allow you to feel good about what you are eating and feel less judgement from others around you. You may also find that you enjoy your meals when you eat out with others more if you are having food that is healthy and will give you energy.

   • For example, you may try to choose a salad on the menu and add protein like chicken or fish to it so it remains healthy. Or you may have vegetables on the side of your meal so you have a healthy addition to your meal.
   • If you are going to a party where there will be food shared with others, you may bring your own healthy food with you. Make a large salad to share with everyone or another healthy option so you have something to eat that you like at the party.
4. 
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   Have balanced portions. It may help you cope by having portions that are balanced on your plate when you eat out. Rather than go for huge servings or large portions, you may opt for portions that are more standard and balanced. Having balanced portions can make eating in front of others less of a spectacle. It can also ensure you digest your food properly once you have finished eating.

   • You can determine the ideal portion sizes on your plate by using your hand. For example, you should have a pointer finger length amount of cheese on your plate as well as one fist size glass of milk or dairy. You should also have one fist size portion of vegetables on your plate and a palm size portion of meat such as chicken, beef, or chicken.
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Method 2

Method 2 of 2:

Dealing with Social Eating Pressure at Home

1. 
   1
   Prepare your own meals at home. If you feel like you are dealing with social eating pressure at home, you can take control by preparing your own meals. You may find that your parents or siblings comment on what you eat during a shared meal, such as dinner. You can address this by preparing your own meals so you can eat what you want and not feel judged.

   • You may make a meal plan for the week and go shopping for your own food so you have enough ingredients to prepare your meals. You may opt for healthy meal options and ensure you are getting a balanced amount of each food group in your meals.
2. 
   2
   Discuss your eating habits with your parents or guardians. If you do not want to make your own meals but are still bothered by the pressure you feel eating at home, you may want to talk about it with those around you. Start a conversation with your parents, your guardians, or your siblings about how they talk about food with you and how it affects your eating habits. Be honest and open during the discussion.

   • For example, you may ask them, “Are you aware that your words are making me feel pressure to eat in a certain way or to eat certain foods?” Or you may say, “I feel like your comments about my eating habits are not positive or helpful. Can we talk about why they make me uncomfortable?”
3. 
   3
   Tune out discussions about your eating habits, unless instigated by you. Though you may find it difficult to be around others while you eat, you may need to do this when you are living at home or with your parents. Also, keep in mind that not wanting to eat around other people may be a sign of an eating disorder. Signs of an eating disorder may include having a preoccupation with food, excessive exercise, obsessing over your weight, and perceiving yourself as overweight when you are not.

   • If you notice that they bring up your eating habits, try to tune them out or ignore them. Listening to their critiques will only make you feel more pressured and anxious about your eating habits. Instead, try not to respond to them.
   • If you do want to respond to their comments, you may say, “You are making me feel uncomfortable with my eating habits right now. Can we talk about something else?” or “Would you mind if we changed the subject?”
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Expert Q&A

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• Question

  How do you eat healthy when your friend's dont?

  

  Lyssandra Guerra
  Certified Nutrition & Wellness Consultant

  Lyssandra Guerra is a Certified Nutrition & Wellness Consultant and the Founder of Native Palms Nutrition based in Oakland, California. She has over five years of nutrition coaching experience and specializes in providing support to overcome digestive issues, food sensitivities, sugar cravings, and other related dilemmas. She received her holistic nutrition certification from the Bauman College: Holistic Nutrition and Culinary Arts in 2014.

  

  Lyssandra Guerra

  Certified Nutrition & Wellness Consultant

  Expert Answer

  A lot of this comes down to just being conscious of what you eat every day and managing your eating habits. Plan ahead of time to figure out when you're going to eat and schedule healthy meals before you see your friends so that you aren't hungry when they're eating. This way you can sort of work around the eating habits of your friends and avoid eating something bad for you.

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• Question

  How does eating with family and friends affect your eating habits?

  

  Celeste

  Community Answer

  If you eat with your family and friends, you're more likely to eat what they eat. If they eat "junk food", there's a better chance of you eating unhealthy foods yourself. If they eat healthily, you're also more likely to copy that. Usually, eating in company as opposed to eating alone is a good thing.

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  Thank you for your feedback.
  If How.com.vn has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission.Support How.com.vn

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