Lauren Saint-Louis is a fitness and nutrition coach and founder of LSL Fitness. She specializes in helping today’s high-performing professionals build fitness-forward lifestyles and sustainable habits and overcome the “all-or-nothing mentality” when it comes to behavior change.
Navigating social settings while trying to maintain healthy eating habits can be a challenge, especially for high-performing professionals who are often juggling work events, client dinners, and other social engagements.
When convening and celebrating with others, we can easily fall into the trap of overindulgence or feel pressured to choose between health goals and having fun. However, with the right strategies, you can master the art of social nutrition, balancing your health needs with the realities of a busy, social lifestyle.
In this article, I’ll explore my insider tips as a nutrition coach that will help you navigate, with confidence and ease, eating in social situations.
Why do we struggle to maintain healthy eating habits in public?
Many professionals struggle with social nutrition because we can easily lose sight of health goals in the face of social pressures, work obligations, and the desire to unwind.
The environment at social events often doesn’t lend itself to mindful eating. Food is usually abundant, portions are large, and alcohol flows. Plus, we might be celebrating an occasion or a successful milestone. For these reasons, we may be tempted to let go of our intentions and indulge after a stressful week.
Treating yourself on occasion is perfectly fine. But indulging too often can derail your long-term goals. Instead, learn how to enjoy social situations without compromising your health and fitness objectives.
How to eat healthfully in any setting
1. Eat slow and stop when you’re 80% full
One of the simplest yet most effective strategies for staying on track with your goals is to eat slowly and stop when you’re 80% full. This trick can help you portion your intake without measuring or weighing what’s on your plate. Eating slowly aids your digestion, and it allows time for your satiety hormones to signal to your brain that you’re full well before you’ve overeaten.
Social events are often long affairs with plenty of distractions. By pacing yourself, you can enjoy the food and the company without feeling uncomfortably stuffed. Likewise, you won’t feel like you’re missing out on a lavish spread.
2. Set an intention
Before attending any social event, set one clear intention for how you want to feel afterward. Are you there to enjoy time with friends, network, or celebrate a special occasion? By focusing on your primary goal for the event, you’re less likely to mindlessly overindulge.
Then, set one clear intention for what habit you will engage in. Will you stop eating when you’re 80% full? Will you sip your drink slowly and follow it with a glass of water to stay hydrated?
Setting intentions allows you to make conscious choices that align with your social and health goals. This alignment helps ensure you’ll leave the event feeling satisfied rather than regretful.
3. Prioritize protein
When faced with a variety of food options, prioritize protein. Protein-rich foods like lean meats, fish, eggs, and legumes not only help you feel fuller for longer but also support muscle maintenance and overall energy levels.
Consume the protein on your plate first, and then eat the rest with your remaining appetite. By starting your meal with a protein-rich choice, you’re more likely to feel satisfied and less likely to overconsume empty calories.
4. Pick two
In a setting where the choices are abundant and often indulgent, a helpful strategy is to pick two. Choose two items that you really want to enjoy, whether a drink and an appetizer or a dessert with your main course. By picking two, you can indulge without going overboard.
5. Enjoy
Social events are meant to be enjoyed. They bring us together, create memories, and allow us to connect with others. Food is often central to these gatherings, but how we participate can matter just as much as what we eat.
The more intentional you are with your choices, the more you can fully embrace the experience without guilt or regret. Enjoy the moment, savor the food, and cherish the connections you’re making. When you approach social nutrition with a mentality of balance and mindfulness, you’ll find that you can enjoy these events fully without compromising your health.
A balanced approach to social nutrition
For busy professionals with robust social lives, sticking to health goals can be tricky, but it’s not impossible. By being intentional and relishing an event, you can navigate any social setting without feeling like you’re cheating yourself or overindulging. Remember, the goal is to align your social life with your nutrition goals in a way that feels sustainable and enjoyable.
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Read more from Lauren Saint-Louis
Lauren Saint-Louis, Fitness & Nutrition Coach
Lauren Saint-Louis is an Exercise Physiologist and fitness & nutrition coach based in NYC. She specializes in behavior and lifestyle change, habit development and is passionate about helping clients overcome the “all or nothing mentality”. She founded LSL Fitness to help today’s high-performing professionals elevate the version of themself that they bring to their career and life.
