This presentation aims to increase our understanding of why we eat more in social situations. A number of helpful strategies are recommended to increase our skills in controlling our social eating habits. Presented by Great Ideas in Nutrition.

2. Laura Hosking
Accredited Practising Dietitian, Exercise Physiologist
Great Ideas in Nutrition

3. Social Eating

4. A range of social situations....
Visitors
Barbeques
Takeaway
Special
Occasions Restaurants
Parties
“Cake and
Coffee”

5. Objectives
Identify-
• What happens
• Where it happens
• Why it happens
How we can stop it happening (and still
enjoy the company of others!)

6. WHY DO WE
OVEREAT IN
SOCIAL
SITUATIONS?!?!?

7. WHY DO WE OVEREAT IN SOCIAL SITUATIONS?!?!?
• Expressing appreciation
• Distracted by conversation
• Absence of usual cues to stop eating
• Access to different foods
• Matching other’s social eating patterns
• Mindlessness

8. Scenario One
You are out to coffee with a friend for a catch up.
Your friend orders first and gets a slice of mud
cake along with her coffee. You order next and
without thinking you ask for that delicious
looking lemon slice that caught your eye!
Whoops!

9. Strategies
• Order first- take charge!
• Plan ahead
• Anticipate temptations
• Opt for a healthier option
• Share
• Opt for a smaller portion size

10. 140cals vs 1000 cals

11. Scenario Two
You are at a Saturday afternoon BBQ sitting on
the back veranda. You brought a cheese
platter, because it was a ‘safe bet’; but as it
turns out so did everyone else! Now you have
eaten the equivalent to a whole wheel of
Camembert cheese and ‘a few’ glasses of
wine….and the BBQ hasn’t even been fired up!

12. Strategies
• Be an advocate- bring a healthier option
• Sit more than an arms distance away from the food you
are tempted by
• Sit more than an arms distance away from the food you
are not tempted by
• Limit the options available
• Alternate between alcohol and water/mineral water
• Bring a ‘single serve’ champagne to avoid temptation
• Take a moment to truly enjoy the food that you eat

13. MINDFUL EATING ACTIVITY
Use this anytime
you are looking to
get more enjoyment
out of your food!
-> This activity is best completed when you
have a quiet, relaxed moment by yourself
You need a small piece of food (a cube of
apple, a sultana, piece of chocolate)…

14. MINDFUL EATING ACTIVITY
1. Take a moment to look at this food as though you
have never seen it before. Notice the texture,
colour and imperfections.
2. Place the food on your tongue and resist the urge to
chew. Let the food dissolve over your tongue.
Notice the intense sensation of taste it triggers on
each taste bud it touches. Identify these tastes, are
they sweet, salty, bitter… Realise that you have this
strong sensation every time that you eat- if you
notice it.
3. Begin to chew. Resist the urge to swallow quickly.
Enjoy how the food feels between your teeth and
how the food changes in texture
4. Swallow and notice the sensations that you
experience in your mouth despite the absence of
food.
* Remember that we don’t need large amounts
of food to experience satisfaction! We need
mindfulness!

15. Scenario Two cont
The men have put a BBQ on, and the food is
ready to be served up buffet style. At home you
would always serve your plate up to look like
this……

17. Scenario Two cont
The men have put a BBQ on, and the food is
ready to be served up buffet style. At home you
would always serve your plate up to look like
this……
But somehow your plate
looked more like this….

19. Strategies
• Limit the meat options
• Have multiple salad options (see recipes)
• Include BBQ vegetables such as
corn, eggplant, capsicum, tomato, asparagus,
vegie kebabs
• Mentally use the plate (no matter where you
are!)

20. Scenario Four
You are out to dinner at a local Indian restaurant
with your partner and another couple. You order
something you haven’t tried before, but the
description sounded tasty. The waiter brings your
food- a massive bowl of a creamy, meat-only
dish, naan bread and plenty of rice. You are so busy
talking you finish everything on your plate and walk
out exceedingly full. You enjoyed the night, but you
wish you didn’t go home feeling so uncomfortable!

21. Strategies
• Always ensure that vegetables are in the dish- if it
doesn’t come with some ask for it!
• Share one vegetarian and one meat dish
• Avoid cream based dishes
• Ask the waiter for a description of the dish
• Don’t feel you have to finish your plate
• Be mindful of being distracted by conversation
• Take the time to let your stomach give you the
message that it is comfortable (not full!)
• Request a water jug
• How much do you really want the bread?

22. Scenario Five
You are at a cocktail party for a friend’s 50th
birthday. It is a catered event and there is food
coming around on platters (and waiters filling up
your champagne glass). You didn’t eat before
hand so you are starving by the time you arrive.
The food on offer is not what you would
normally go for but you take whatever you can
get your hands on!

23. Strategies
• Fill up on low calorie meal before hand (big
salad, plate of steamed veg)
• Eat your normal meal before hand and don’t
bother yourself with this food that you might
not actually enjoy
• Be particular about what you ‘say yes’ to
• Identify when you have had enough- look at
the waiter in the eyes (not at the platter) and
say ‘No thankyou!’

24. Take Home Message
• It is possible to eat socially and eat healthily
• Don’t be a victim, take charge of the
circumstances
• Don’t feel guilty about one meal that has ‘gone
off the rails’
• Know that you have the knowledge and skills to
make the most of any situation
• Enjoy the every last bit of the food you put in
your mouth!
• Jot down 3 things that you will aim to change

25. www.facebook.com/portionperfection