How to eat healthy in social settings: 9 tips for staying on track

What you’ll learn:

• Tips for identifying healthier options at a gathering so you can make mindful food choices while still having fun.
• Strategies for being present and truly savoring the experience without focusing too much on food.
• Steps for building a support system that helps you maintain healthy habits during social events.

Healthy eating is easy when you’re at home with all of your favorite healthy foods on hand. At a gathering—whether a wedding, summer barbeque, or a kid’s birthday party—a sea of tempting treats can suddenly make your weight loss journey seem like a distant memory. The fact is social events can be uncomfortable when you’re trying to eat healthy. Who really wants to pass up platters of tasty fried foods, cheesy creations, chocolatey desserts, and fruity drinks? While it’s true that you can’t have it all, with a bit of planning and mindfulness, you can still have fun without sacrificing your health goals.

Here are nine tips rooted in Noom’s proven methods to help you manage these situations. Remember, with Noom, nothing is off-limits; it’s about helping you build a healthier relationship with food. And that includes handling social settings with confidence. After all, what’s the point if you can’t have your cake and eat it too? (Just stick to a smaller slice!)

1. Plan ahead

Before you head out the door to a gathering, get as much information as you can. Knowing what to expect can help you figure out your next move. Making informed decisions ahead of time will keep you prepared. 

If you’re headed to a restaurant for dinner or happy hour: Take time to peek at the menu online or ask about the food options. If you can identify a few healthier options, you won’t fall for a plate of nachos or french fries the minute you walk in.

If you’re going to a barbecue or dinner party at someone’s home: Ask the host what they’re planning on serving so you can figure out which options will be best for you. Offer to bring a dish and then make it one that you can eat. 

Use Noom’s color system to identify foods that are mostly green and yellow. Use Noom’s food lookup tool to find that are low in calories but rich in nutrients, like fruits and veggies, lean protein, and whole grains. And don’t forget to whip out Noom’s Food Lookup tool to determine the color of any dish instantly. 

2. Don’t arrive on an empty stomach

When you’re hungry, everything sounds good, and you’ll likely go for the first thing you see. To avoid falling into this trap, have a healthy snack before heading to the event. 

Aim for a healthy snack between 100-300 calories that includes protein and fiber for extra satiety. We’ve got 80+ examples of healthy snacks, but here are some quick ideas: 

• Greek yogurt and fruit
• Veggies and hummus
• Hard-boiled eggs and whole-grain crackers
• A handful of nuts and a few slices of cheese
• A protein shake 

These snacks satisfy your hunger, making you less likely to overeat later. They also give your body the nutrients it needs to maintain energy throughout the day and feel its best.

3. Conquer a food spread with confidence

A massive spread of food can be overwhelming for someone on a weight loss journey, but it doesn’t have to derail you. Here’s how to tackle it like a pro:

• Survey the scene: Before filling your plate, take a quick stroll around the food. This allows you to identify the healthier choices and plan your plate accordingly. You can use Noom’s color system and Food Lookup tool to help you identify which foods you should load up on and which should add an accent of flavor.
  • Green foods have a low caloric density and are high in healthy nutrients (e.g., veggies and whole grains)
  • Yellow foods are more calorie-dense but offer important nutrients per serving (e.g., lean protein)
  • Orange foods have the highest caloric density and/or least healthy nutrients (e.g., creamy sauces and desserts)
• Choose a smaller plate: Using a smaller plate is a subtle trick that can help you control portions without feeling deprived.
• Pile on the veggies: Fill half your plate with green foods, such as colorful vegetables or a salad. They’re packed with nutrients, low in calories, and add volume to your meal.
• Prioritize protein: Choose lean protein sources like grilled chicken, fish, or plant-based options. Protein helps you feel full and satisfied, making you less likely to overeat. These are usually considered green or yellow foods.
• Sidestep saucy situations: Be mindful of sauces and dressings, as they are often high in calories and unhealthy fats and are usually in the orange category. Ask for or place them on the side to control the amount you use, or choose lighter options like vinaigrettes or salsa.

4. Navigate the bar for healthier drinking

Let’s face it: alcohol is not the healthiest beverage option. It can be high in calories and sugar, and people tend to snack more when they drink. However, you can enjoy a drink without compromising your goals. Here are a few tips for sipping thoughtfully:

• Choose wisely: Pick drinks with fewer calories, like light beer, wine, or spirits mixed with soda water.
• Pace yourself: Sip your drink slowly and take breaks in between. It helps you stay in control while also getting to have a drink or two.
• Stay hydrated: Drink water before and after a drink to stay hydrated and help avoid drinking too much alcohol.
• Eat first: Have a healthy snack before you start drinking. It can help slow down the absorption of alcohol and keep you from feeling too hungry. 
• Set a limit: Decide how many drinks you’ll have ahead of time, for example, one or two drinks, and stick to it.  Having a plan will help you to make healthier choices while in the moment. 
• Buddy system: Hang out with friends who support your healthy choices and help each other stick to your plans. This is especially helpful if you’re not planning on having any alcohol at all so that you don’t feel left out!
• Try a fun mocktail: If you want to avoid alcohol altogether, you can make (or have the bartender make) a mocktail instead so you still feel like you’re participating. Stick to healthier options like a seltzer with a splash of juice or a squeeze of lime.

5. Speak up about your dietary needs

Okay, let’s talk about the elephant in the room—or should we say, the salad on your plate when everyone else is digging into pizza. Communicating your food preferences can feel awkward, but you’ll get the hang of it with a little practice. 

Here’s how to explain yourself simply:

• Be prepared to explain (briefly): If people ask about your choices, have a short, friendly explanation ready. Think of it as your “healthy eating elevator pitch.”
• Be clear and specific: Explain your dietary requirements or preferences clearly. This is not about preaching; it’s about helping others understand your needs.
• Use positive language: Instead of saying, “I can’t eat that,” try, “I prefer to eat this instead.” It’s all about framing!
• Stand firm, but be flexible: Sometimes, making small compromises is okay. If the cake looks good, take a small slice! Remember, we’re aiming for progress, not perfection.

Most people are more understanding than you might think. By communicating clearly and respectfully, you’re taking care of your health and potentially inspiring others. You might start a healthy eating trend and find a new Noom buddy.

6. Master the art of distraction

Let’s face it: sometimes, the best defense against mindless munching is a good offense. And by offense, we mean getting so wrapped up in the social aspects of the event that you focus less on the food. It’s time to channel your inner social butterfly!

Here are some ways to stay engaged and distracted (in a good way):

• Initiate conversations: Strike up chats with people you know or introduce yourself to new faces. You might meet your new best friend or future business partner!
• Position yourself away from the food: Once you’ve gotten your food, move away from the serving area. Out of sight, out of mind, right?
• Participate in activities: If there are games or dancing, join in! You’ll feel like you’re multitasking—having fun and being active at the same time.
• Offer to help the host: Volunteer to help out. It keeps your hands busy and makes you the party MVP.
• Practice active listening: Be fully present in conversations. You’ll be working your ears instead of your jaw.
• Set a goal to meet new people: Challenge yourself to have meaningful conversations with a certain number of new people. It’s like playing your own private party game.
• Take breaks outside: If you’re tempted to overeat, take a short walk outside. Fresh air can be a great reset button for your brain.

By staying engaged in the social aspects of the event, you can support your healthy eating goals and make new friends. 

7. Practice mindful eating

Mindful eating involves being aware of your food choices, internal cues, and eating environment to create a more enjoyable and balanced meal experience. Instead of mindlessly snacking, slow down and savor each bite. Pay attention to the flavors, textures, and how your body feels. This practice can help you feel more satisfied with less food and prevent overeating.

Here’s how to eat mindfully without looking like you’re having a staring contest with your plate:

• Check in with your hunger: Ask yourself if you’re hungry before eating. Is your stomach growling, or are you just eating because the food is there?
• Engage your senses: Take time to appreciate your food’s colors, smells, and textures to give your senses a mini vacation.
• Eat slowly: Take small bites and chew thoroughly. Pretend you’re a food critic writing a review—every bite counts!
• Put down your utensils between bites: This simple act can slow your eating pace.
• Savor the flavors: Pay attention to the taste of each bite. You might discover new flavors you never noticed before. It’s like being a food detective!
• Be aware of your body’s signals: Listen to your body’s hunger and fullness cues. Your stomach is pretty smart—it’ll tell you when it’s had enough.
• Practice gratitude: Take a moment to appreciate the food, the company, and the occasion. 

8. Lean on your support system

Let your friends and family know about your healthy eating goals. Their support can make a world of difference. You can even designate an “accountability buddy” to help you stay motivated and on track. Additionally, consider making healthy eating a shared experience by organizing gatherings focused on nutritious meals or activities. 

• Invite friends and family over for a meal prep party where you prepare healthy meals for the week while trying new recipes together.
• Try attending a cooking class that focuses on a healthy recipe.
• Share healthy recipes via text if you don’t have time to get together in person.

9. Practice flexibility and self-compassion

Let’s get real for a moment. Despite our best efforts, there will be times when we slip up. Maybe you had an extra slice of pizza or two slices of cake. It happens to the best of us. The key is to bounce back, shake it off, and keep moving forward.

Here’s how to be kind to yourself while still staying on track:

• Focus on overall patterns, not individual meals: One meal or snack doesn’t make or break your weight loss journey. It’s the overall trend that counts.
• Plan to treat yourself: If you know you have a special event coming up, plan a treat day. This way, you can permit yourself to enjoy life’s little pleasures.
• Practice positive self-talk: If you overindulge, avoid harsh self-criticism. Talk to yourself like you would to a good friend—with kindness and understanding.
• Learn from experiences: If you have a weekend that doesn’t align with your goals, treat it as a learning opportunity. 
• Celebrate non-food victories: Acknowledge your successes beyond food choices. Did you have great conversations? Try a new activity? That’s worth celebrating!
• Remember your ‘why’: When faced with challenging food situations, remind yourself of the reasons behind your health goals. It’s like having a personal pep talk.

Remember, the goal isn’t perfection. It’s to be better than you were yesterday. And if yesterday was a total washout, well, that’s what today is for. Every meal is a new opportunity to make a healthy choice.

Bringing it all together: Your path to healthy social eating with Noom

Eating healthy in social settings doesn’t have to be a balancing act between fun and food choices. By implementing these nine tips, you’re well on your way to enjoying gatherings and eating healthy.

Think of Noom as your partner in creating lasting change and achieving your health goals. Its holistic approach goes beyond just “eating healthy” and addresses both your mind and body.

Here’s what Noom can offer you:

• Personalized guidance: You’ll receive daily lessons and interactive challenges tailored to your individual needs and goals, helping you build healthy habits that stick.
• Sustainable approach: Noom focuses on building a healthier relationship with food. It teaches you how to find balance, make mindful choices, and enjoy all foods in moderation.
• Practical tools: You’ll get access to a library of delicious recipes, meal planning tools, food logging features, and more, making healthy eating convenient and enjoyable.

With Noom by your side, you’ll gain the knowledge, tools, and support needed to navigate any social setting confidently. It’s not just about fitting into that dress or losing a few pounds; it’s about feeling your best mentally and physically.

Your path to healthier eating habits is a marathon, not a sprint. There will be ups and downs, but with Noom’s support, you’ll be equipped to handle any challenge that comes your way. By taking small steps daily, you can create lasting change and achieve your health goals while still enjoying life.