How to Say No
Social situations can be great times with friends, families, or coworkers, but they can also be difficult when you are trying to eat healthy and the food is the highlight of the party. “Food pushers,” those who want you to consume a food and generally “pushes” or forces it your way, are very common at these types of events. How do you say no to the food pushers and the temptations they offer?
Though enjoying a treat in moderation is certainly okay, some individuals prefer sticking to their normal regimen. For those who want to steer clear from the desserts or cheesy sides and continue their healthy eating plan, saying no may be challenging. Here are a few scenarios that might provide an idea of how to respond:
|Example Scenario||Example Response|
|"Did you get enought to eat? It doesn't look like you ate enough. Here, have some more."||"It looks so good, but I'm ok right now. Thank you so much for offering."|
|"Here, have some cake! It's Johnny's birthday."||"I'm going to have to pass on cake today, thank you! May I help pass it out?"|
|"You have to try this cheesy dip, you're doing to love it."||"I'm going to save room for (lunch/dinner), thanks though."|
|"Look at you being super healthy and stuff."||"I don't know about that, but thanks for noticing. I'm working hard to make healthy choices!"|
|"I'm getting the cheeseburger and fries. Isn't that what you like, too?"||"I do like that, but I think I'm going to try the grilled chicken today."|
When preparing for social gatherings that will include food, consider the following tips to keep in mind:
- Think Positive. If possible, try to avoid language such as, “I can’t have ____” or “I’m not allowed to have ___.” Try and use positive language about what foods you CAN have.
- Prepare. Bring a healthy snack to a party or eat beforehand. This way, you will not feel starving and tempted to eat unhealthy.
- Do Not Be Afraid To Say “No.” If someone is pushy, resist by saying, “No, thank you.” Practice using your voice. It is your choice, and remember, you do not have to eat unhealthy just to please someone else.
- Engage. Holding a cup of water in your hand will help you feel more engaged at a social gathering rather than just watching while others indulge. You can also offer to help the host serve others.
- Be Confident. Smile, say “thank you,” and be confident in your choices! It will help others respect and support your decisions.
- It Is Not Always About You. Sometimes, your healthy choices may make others self-conscious about what they are eating. Try to put yourself in others’ shoes, and if appropriate, share with them why you value a healthy lifestyle.
Use the infographics on the next page to print out an easy handout and reminder for social situations.