Practical strategies shared during a Toward Health coaching discussion about planning for restaurants, social events, and travel.
During a June 2021 group meeting, Tro Kalayjian, DO, and health coaches Amy Eiges and Brian Wiley discussed how people could maintain momentum when restaurants, parties, vacations, and other social opportunities disrupted their usual routines.
The examples below reflect a group discussion. They are not individualized nutrition or medical advice.
Plan before you go
The discussion emphasized thinking ahead whenever possible. Be aware of the situation you are entering, consider what food may be available, and decide what you may need before you arrive.
One strategy shared in the meeting was to avoid arriving hungry when tempting or triggering foods may be present. The group suggested eating before you go, bringing your own replacement when necessary, and keeping something in a purse or car just in case.
At restaurants
The group encouraged people not to be afraid to make an order work for them. The original discussion used two examples:
- If pizza is the available option, take the toppings and leave the crust.
- If one entrée does not provide enough of the foods you planned to eat, order two meals or additional protein, whatever it takes to make it through the situation.
These examples were offered as practical ways to adapt when the available menu does not match a person’s usual routine.
At parties and social gatherings
The meeting noted that social cues can prompt people to eat when they are not hungry. The combination of peer pressure, social anxiety, trigger foods, and alcohol can make a gathering difficult to navigate, regardless of where someone is in the process.
One member described hosting a graduation party and making low-carb replacements for herself. She said that having those options available helped her stay on track even when several high-carbohydrate sweets were present.
The group also discussed leftovers. When foods that someone finds difficult to restrict remain in the house after an event, the suggestion was to give them away or remove them.
While traveling
The same planning strategies were discussed for vacations and other travel: anticipate uncertain food situations, eat before leaving when appropriate, and bring a replacement or backup option when necessary. Keeping something available in a purse or car was presented as one way to prepare.
Prepare for the next day
The discussion did not end with the event itself. If a social situation is expected to be stressful, the group suggested having food ready for the following day. Participants noted that the day after an event can sometimes feel harder because of the willpower and energy used to navigate the event, which may make it easier to let one’s guard down or feel entitled to a reward.
When the plan does not go perfectly
The closing message was to do the best you can in the situation and not be hard on yourself if you slip. The group advised refocusing as soon as possible instead of responding with over-restriction. The original recommendation was to return to the basics for a few days until appetite reduces again.
Related guidance
- How to Handle Food Pressure, Set Boundaries, and Find Support
- Mastering Special Events
- Managing Cravings: The Moment After “The F-Its” Hit
If you would like support applying these strategies to your own routine, explore Toward Health Coaching.
