Having a solid eating plan is an important first step for any health goal. If you have a healthy eating plan, you’re on the right track.

But staying on track can be tough when the people around you aren’t following the same healthy eating plan. Thoughts and feelings might come up that tempt you to veer off course.

Don’t worry. With a few tricks up your sleeve, you can stick to your plan ― and still enjoy your social gatherings without resentment!

With Coworkers

• Scene: The team is going out for lunch at the local pizza place.
• Unhelpful Thought: “That pizza definitely has more calories than the healthy lunch I brought for myself. But I don’t want to be left out of the group.”
• New Thought: “I don’t have to miss out! I’ll join my team and just bring my healthy lunch. Or if I really want pizza, I can get one slice of veggie pizza and a side salad.”

In the Break Room

• Scene: Your coworker brings in donuts for the team.
• Unhelpful Thought: “Those look really good. And I’ve worked hard this week. I deserve a treat!”
• New Thought: “I do deserve some reward. But I don’t need a donut. I can pass on this and reward myself with a movie or some good me-time.”

Out and About

• Scene: You see a young, thin person enjoying a burger.
• Unhelpful Thought: “They can eat whatever they want. Why can’t I?”
• New Thought: “They’re not me. I’m not them. All I know is, I have a healthy eating plan that works for me. So I’m going to stick to it today. Maybe I’ll get a bun-less burger, or something else I like.”

With Family

• Scene: A family member offers you homemade cookies.
• Unhelpful Thought: “I can’t say no, that would be rude. Guess I have to eat these cookies.”
• New Thought: “I don’t have to do anything I don’t want to. I can politely decline. Or I can accept one small cookie and really enjoy it. The choice is mine.”

On a Date

• Scene: You and your date are choosing what to eat at a restaurant.
• Unhelpful Thought: “I don’t want to be judged. So I’ll just order a small appetizer. Then I’ll eat that bag of chips at home so I don’t go to bed hungry.”
• New Thought: “I don’t have to starve myself to make a good impression. My body needs good food! So I’ll order a balanced plate meal. If my date can’t handle that, they’re not the one for me.”

Choose Your Own!

• Scene: Where were you? Who was there? What happened?
• Unhelpful Thought: What thought came up that tempted you to veer from your healthy eating plan?
• New Thought: What could you do differently next time? What thought could help you follow through with a healthier behavior?

Remember, it’s about progress, not perfection. You can always make compromises. The key is to stay true to your goals and honor all your hard work!

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