Skip main navigation

Military Health System

Clear Your Cache

Health.mil has undergone a recent update. For the best user experience we recommend clearing your browser cache.

Make Healthy Choices Even When You Are Dining with Others

Image of A soldier is eating healthy foods. A student from the U.S. Army John F. Kennedy Special Warfare Center and School (USAJFKSWCS) creates a salad from the Tactical Human Optimization Rapid Rehabilitation and Reconditioning (THOR3) menu at the USAJFKSWCS dining facility at Fort Bragg, North Carolina Feb. 12, 2019. The THOR3 Program, which is part of the Department of Human Dynamics and Performance, is focused on providing holistic human development for Special Operations Soldiers. (U.S. Army photo by K. Kassens)

You need discipline to stick to a healthy meal plan, especially when you're trying to lose weight and reach your fitness goals.

It can be tough enough to fight your own cravings and busy schedule, but it can be even harder when you throw family, friends, and social outings into the mix. So how can you stick to your meal plan, even when you're not dining alone? The key is planning ahead, asking for support, and taking it one step at a time.

Navigate Family Meals

If you're a parent, you want your family to eat healthy. But on those busy nights when you're shuffling straight from work to after-school activities, it's hard enough to find the time to cook, let alone make sure you're choosing the right foods. (Hint: the key is planning!) Make healthy meals more manageable with these strategies and tips.

  • Assess and plan. Before you begin meal planning, review your schedule for the week. Ask yourself: How many nights does at least one person in the family have an activity that goes until dinnertime or later? How much time is there, realistically, to prepare a meal between getting home and bedtime? Is there any time during the week when you could spend a little more time to prepare ingredients or meals in advance? Add up the number of nights you won't have time to make dinner and you'll need quick meals.
  • Write it out. Then with pen and paper, your favorite app, or using the 7-day meal plan template in this kit, lay out your plan. Pull out some favorite recipes to help you decide which meals will work with your schedule and which ingredients you'll need to buy. This will help you prepare for the busy week ahead and resolve any decision dilemmas when you're in a rush. Once you create your grocery list, stick to it!
  • Get ahead. Prepare ingredients in advance—wash and chop vegetables and fruit, mix marinades and sauces, boil eggs, and cook whole grains (such as rice and quinoa)—and toss them in the fridge or freezer to use later in the week. Also, choose recipes and ingredients that are easier for you (frozen veggies that are washed and chopped, frozen whole-grains that heat up quickly). Use a slow cooker to create one-pot meals in advance so you can come home to a ready meal.
  • Make it a family goal. Get older kids involved with cooking or other dinnertime tasks such as boiling water, cutting vegetables, etc. Younger children can help set and clear the table. Bonus: Involving kids with meal prep builds positive life skills and teaches them responsibility.

Succeed at Social Gatherings

Healthy (and unhealthy) eating habits are contagious. When those around you make good (or not-so-good) food choices, you're more likely to do the same. It can also be tough to stick to your goals when you're out at a restaurant, at a party, or eating at someone else's place. Your eating plan can be vulnerable to social influences, even if you don't always realize it. To stay ahead of obstacles, when you're looking at your weekly meal plan, be sure to note when you'll be eating with others. Then, use these tips to stay on track.

  • Have a buddy for support. Whether it's a spouse or someone close to you, having someone support you in your healthy choices, can help you stay on track. If you're going to be influenced by those around you, better that it's by someone who's on the same page.
  • Communicate ahead of time. If you have special dietary needs, allergies, or preferences (vegan, vegetarian, gluten-free, etc.) consider telling the host ahead of time or offer to bring something that fits your dietary needs. By getting ahead of the situation, the host will have a chance to prepare—and you'll help avoid an uncomfortable conversation in front of other guests.
  • Get your confidence up. If you're trying to stick to healthy choices, don't cave to peer pressure. If it's your day to indulge, have that extra cookie with your head held high! Just try to stay aware of what your body wants and when you're full. Learn more about mindful eating in Challenge 5.
  • Track your eating—not everyone else's. Many people underestimate how much they've actually eaten when those around them are eating larger quantities. Keep a close eye on your intake as you normally would rather than look at how much you've eaten compared to others.
  • Take control of your plate. If the situation allows it, serve yourself the portions you'd like rather than having a host or fellow guest fill your plate. If you can't serve yourself, politely ask for the portion sizes or food choices you'd prefer.

You also may be interested in...

Article
Sep 28, 2023

Nebraska Air National Guard State Surgeon’s Path Leads Him to Professional Boxing’s Highest Pinnacle

Nebraska Air National Guard Col. (Dr.) Mark Shirley takes in a practice at Mick Doyle’s Kickboxing and Fitness Center in Omaha, Nebraska, on Oct. 10, 2022. A member of the Nebraska Air National Guard where he serves as the state surgeon, Shirley is also a doctor of osteopathic medicine and a member of the emergency department staff of the Memorial Community Hospital and Health System in Blair, Nebraska. (Photo: U.S. Air Force National Guard Lt. Col. Kevin Hynes)

Dressed in surgical scrubs, Nebraska Air National Guard Col. Mark Shirley looks like any other medical doctor pulling a 24-hour emergency department shift. Shirley serves as the state air surgeon where he oversees the medical support required to keep the Nebraska Air Guard’s approximately 1,000 airmen ready to support any and every federal or state ...

Video
Sep 26, 2023

TRICARE Physical Therapy

TRICARE Physical Therapy

Physical therapy can aid in the recovery process from injury or illness. This video will break down TRICARE's coverage of physical therapy.

Article
Sep 20, 2023

TRICARE Q&A: Getting Care With Active Duty Dental Program

Dentist performs an exam

Most active duty service members get dental care at military dental clinics, also known as military dental treatment facilities (DTFs). However, some care can’t be completed at a DTF. In these cases, you get care from civilian dentists through the Active Duty Dental Program.

Article
Aug 2, 2023

55th Dental Squadron Participates in Operation Healthy Delta

U.S. Air Force Capt. Bethanie Swanson, a dentist, and U.S. Air Force Tech. Sgt. Omalee Vega, the noncommissioned officer in charge, both assigned to the 55th Medical Group in Offutt Air Force Base, Nebraska, conduct a dental examination during Operation Healthy Delta Innovative Readiness training program in Anna, Illinois, on June 11, 2023.  (Photo: U.S. Air National Guard Airman 1st Class Danielle Dawson)

More than 270 service members from the U.S. Air Force, U.S. Space Force, U.S. Army and U.S. Air National Guard, Army and Air Force Reserve, U.S. Marine Corps Reserve, U.S. Navy Reserve, and the U.S Public Health Service collaborated to provide no-cost health services to underserved communities in Illinois and Missouri.

Article
Aug 1, 2023

Case Report: Complicated Urinary Tract Infection Due to an Extensively Resistant Escherichia coli in a Returning Traveler

This article presents the medical case report of a 76-year-old man who returned to the U.S. following overseas travel and was admitted at Hawai'i's Tri­pler Army Medical Center with a complicated urinary tract infection due to an extensively resistant strain of E. coli.

Article
Aug 1, 2023

Active Surveillance for Acute Respiratory Disease Detected No Outbreaks at Four U.S. Army Basic Training Installations in 2022

This article presents the 2022 results of the active surveillance program for acute respiratory disease and Group A Beta-Hemolytic Streptococcus conducted by the Defense Centers for Public Health-Aberdeen at the four Army installations responsible for basic combat training or one-station unit training. This ARD surveillance program rapidly monitors, ...

Article
Jul 25, 2023

Defense Public Health Experts Investigate If Minority Group Service Members are More Likely to Experience Behavioral Health Problems

A recent Department of Defense study found American Indian and Alaska Native U.S. Army Soldiers had higher rates of suicidal ideation than white soldiers. The DOD is investigating behavioral health disparities among minority groups in the military to see how they might mirror similar disparities in the civilian population. (Graphic illustration: Steven Basso, Defense Centers for Public Health-Aberdeen)

U.S. public health agencies such as the National Institute of Mental Health have recognized that certain minority groups appear to experience greater risk for certain behavioral health disorders. The higher rates of adverse health problems in minority groups are often referred to as “disparities.”

Article
Jun 28, 2023

88th Operational Medical Readiness Squadron Focused on ‘Fit to Fight’ Force

Brenda Couch watches over U.S. Air Force Tech. Sgt. Ron Sparkman, a student at the 155th medical group with the Nebraska National Guard, as he checks vitals on an airman during training at Wright-Patterson Medical Center on June 13. Operational Medical Readiness Squadron was this month’s pick for “Dominate the Dirty Work,” a series of stories offering an in depth look at the hard working and dedicated individuals that often go unseen. (Photo: Kenneth J. Stiles, U.S. Air Force)

The 88th Operational Medical Readiness Squadron provides direct support to U.S. Air Force operations by promoting and sustaining force health, preventing injury and illness, restoring health, and elevating human performance. Its top priority is ensuring airmen and military members are medically ready to execute their missions at home-base and deployed ...

Skip subpage navigation
Refine your search
Last Updated: February 25, 2025
Follow us on Instagram Follow us on LinkedIn Follow us on Facebook Follow us on X Follow us on YouTube Sign up on GovDelivery