How to eat more carefully with friends and family

Observe

Notice how often we give food as a sign of how we feel about someone. Sometimes, for mindless eaters, this encourages the connection between food and love. Instead of care package full of goodies, ask to be sent some nonfood items.

Looking at the gray areas

If your social calendar gets top heavy on dinner dates, it may be time to consider going to a movie (without the dinner), doing homework together, taking a walk, or getting coffee.

Shift out of autopilot

Mealtimes can become so rigid and predictable that it attracts attention if you eat a steak sandwich instead of your typical turkey sub. It's worth trying something completely unusual like bringing a cup of gourmet coffee to a study group instead of chips or suggesting a new location to meet.

Being in the moment

Mindless eating can be contagious. Try to be wary of falling into food peer pressure (eating just because other people are), and try to sidestep it by really assessing your hunger level. Ask yourself, am I eating because of real hunger or because my roommate is digging into the Tostitos right now?

Nonjudgment

Help other people by role modeling a positive, mindful attitude toward eating. Practicing compassion toward yourself is an important aspect of avoiding mindless eating. When a critical thought shows up, label it as a judgmental statement. Insert statements like "it's okay to eat," "it's not easy to eat mindfully," or "I'm really trying hard, it's okay if I'm not perfect."

Acceptance

It is very challenging to accept that friends and family can inhibit mindful eating. It's easy to feel that loved ones "should" be better at supporting your efforts to eat more mindfully and be the perfect dining companions. Alas, our friends and family are only human. It is difficult for them to separate out their own eating issues so that they are also able to support other people's eating issues.

Understanding and acceptance that friends, partners, and family members aren't perfect helps you to utilize their support more effectively. It's about learning to take the supportive statements and let go of the not so helpful mindless eating feedback. Rather than vowing never to eat with them again, it is more helpful to open up a dialogue about mindful eating.

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This article was sent to us by: Katherine Foyere at 12202010

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