Let them know about your goals so they can support you rather than tempt you with snacks. Get them involved in meal planning and cooking—it’s easier when everyone’s in it together.
Try to schedule time during the week with your family/friends aside from mealtimes together. This will allow you to spend time together without food being the focus.
Have meals prepped and ready so you don’t end up eating whatever’s easiest (which is usually not diet-friendly). Stock up on quick, healthy options for busy days when cooking feels like too much effort.
If you are used to having meals together, for some people it may help to still sit with family/friends at mealtimes to maintain a sense of normality and routine. For others it may help to have meals at a different time and then do something distracting such as going for a walk whilst the rest of the household is eating.
If you eat similar food daily, then try batch cooking and freezing it until you need it. This will give you more free time and it’s much easier to eat a healthy meal when it’s already prepared for you. Frozen bolognese can make a multitude of meals like spaghetti bolognese, Shepherd’s pie or pair it with a jacket potato. If you normally do the cooking, ask other members of the household if they are able to support you by taking on some of the cooking responsibilities.
Ask other members of the household if they would be interested in supporting you at mealtimes by eating healthily too. This will help them to understand more about a healthy diet and provide you with support.
Registered Dietitian
Cara-Jane Feingold is a Registered Dietitian at Xyla. Her specialisms include working in community diabetes remission and weight management. She has professional interests in public health, obesity, and gut health. For her dissertation, she completed a systematic review examining the role of gut microbiota in anorexia nervosa.
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