How to handle Food Anxiety at Gatherings – practical tips for managing meals, buffets, or family dinners.

Written by our Lead Dietitian, Oliver Street

1. Plan for Structure, Not Perfection

Try to keep your usual pattern of eating throughout the day rather than “saving up” or compensating. Regular eating and following your usual pattern can help reduce anxiety. Christmas and social gatherings do not have to be perfect; they are an opportunity to learn and then reflect.

3. Choose a BUDDY

Consider a supportive person to buddy up with. Someone who understands your challenge – and let them know what kind of support would feel helpful: Explaining beforehand what you are expected to manage / your goal is to manage, so they can give you subtle prompts to keep going. A signal to help redirect the conversation at the table if it becomes tense, food, or bodyimage related. Sitting with you and checking in occasionally with an agreed gesture.

4. Choosing Food at a Buffet

Ask your buddy to support you in the food line. It is ok to look at the buffet before choosing anything; it is ok to go after everyone when it is quieter. You can ask for a plate of manageable foods to be prepared for you to collect.

5. Focus on Being with Family

While following your regular eating plan, try and focus on the conversations at the table and connecting with the family – Christmas is only one day a year. Keep in mind that people eat differently at gatherings – quickly, slowly, more, less – and none of it has anything to do with you or your recovery.

6. Have a Coping Plan for Body/Food Comments

Family members often comment on food or bodies without realising the impact. You might pre-prepare a line like: “I’d rather talk about something else.” Or you can simply shift the conversation without explanation.