Sometimes it feels like you want to follow your diet, but no one else wants you to. Left to your own devices, you stick to your meal schedule, keep the proteins lean and the snacks healthy - you even maintain your food diary to show off your best efforts. Just as you're ready to bask in the glory of your new approach to nutrition, happy hour arrives, friends order the plate of nachos and trouble sets in.
No one wants to be the Debbie Dietary Downer and point out to friends the nutritional value of those Buffalo wings. Nor does one want to stand out as the only one in a group not eating. If you have committed to an overall health plan that requires careful dietary monitoring, there are ways to be a social snacker without undercutting all of the hard work you've put in over the course of the rest of the day.
Out on the Town
If your group has descended upon a restaurant for dinner or drinks, don't panic. It's true that dining out can be a huge red flag for people carefully monitoring their intake, but the biggest reason why dieting willpower crumbles is the sheer abundance of food available. If you can keep control, you'll be completely fine.
In terms of appetizers, you don't have to feel obligated to order or partake. If you do, however, your best bet is to skip the sauces. A vegetable quesadilla is a relatively healthy option on its own - it's when you add sour cream and guacamole that things get dangerous. Similarly, a chicken tender is fine - just skip the ranch dipping sauce.
Remember that a liquid diet counts, too. When looking over a cocktail menu, factor in the calories that come with blended drinks or those that include creams or liqueurs. A glass of white wine is a smart choice; if beer is more your speed, opt to go with a light beer.
Welcome Home
If you are hosting a social gathering at your home, you are in full control when it comes to the food your guests enjoy. Be sure to have fresh fruit, veggies and dip on hand. Offer bowls of light and fluffy popcorn that isn't coated in butter and salt. Pretzels or chips and salsa are perfect healthy snacking options. If guests ask if they can bring anything, encourage them to bring their favorite snacks so they may partake while you stick with your healthier options.
If you are going to another person's home, ask if you can bring anything along. The common response to such a query is, "I'm all set, but if there's something special you'd like, bring it along." A fruit salad or healthy dish will earn you points as a good guest and provide you a surefire treat during the festivities.
 | If you are struggling with your weight and want motivation, consider keeping a daily food diary to highlight your successes and things on which you still need to work. |
 | Every person is different, which means every person's diet needs to reflect that individuality. Your diet and weight loss program will differ from others, so it is a good idea to create a custom food diary worksheet to track your diet and exercise. |
 | Food diaries in and of themselves are terrific, but adding exercise to your life and to your daily food diary will give you a more complete picture of your calorie usage and make you healthier at the same time. |
Emotional eating is a habit, a learned response to emotional triggers that can be unlearned. Learning about emotional eating is an important first step toward stopping emotional eating. |
A daily or weekly food diary can be used for other purposes that mere caloric intake. One of the other uses for food diary forms is to check for food intolerances and allergies. |
