Social events
Here are some more strategies that can help you focus on the event and not the food:
• Plan your day when you know you will be going out later. Balance your meals and snacks earlier in the day.
• Otherwise you will be so hungry that you will over-do it when you get to the event.
• Compensate for an occasion that you know will be centered on food: plan extra exercise and balance out your daily food intake.
• Ask what will be served so you know how to plan ahead of time.
• Plan to eat in moderation and adjust your portions accordingly. Choose foods that are healthy.
• If you must have a sweet dessert, select one that is your least favorite so you do not eat as much of it.
• Ask your host or hostess if you may bring a dish to the event—make it something that you can fit into your eating plan.
• Do you have a support person with you? Tell that support person ahead of time about any food or eating challenges you expect to encounter. Talk about the support you need.
• Show up to the event later to avoid the appetizers. Eat before you go.
• Pre-portion your plate with foods that fit your plan and only eat what is on your plate to avoid picking.
• Focus on the non-food topics and on the other guests.
• Keep a healthy drink in your hand at all times; make it a full or half-full glass to ensure no one asks if you need a drink.
• Keep a purse, or a plate, cutlery and a napkin in the other hand to keep you from nibbling at the food or refilling your plate.
• Keep the conversation going as you stay away from the table or the treats.
• Help the hosts by taking empty plates or cups the kitchen to avoid being tempted to nibble at the food offerings.
To be continued …with buffets.
More information on this and other topics are at www.bethcastle.com in “Stop Emotional Eating, Fix Food Cravings, Find your Metabolism and More” Audio Guide.
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