It can be hard trying to eat cleaner while living with other people. This is because eating healthy while living with unhealthy eaters can become a huge obstacle, even for the best of us. It can make sticking to your nutrition goals feel impossible. You open the fridge, and it’s stocked with junk food. The pantry? Filled with snacks you’re trying to avoid.
If this sounds familiar, don’t worry—you’re not alone. In this guide, we’ll break down how to eat healthy when you live with unhealthy eaters, even if their habits seem to work against you.
The Struggle: Why Eating Healthy While Living With Unhealthy Eaters Is Hard
Living with unhealthy eaters makes clean eating harder. You’re surrounded by junk food, and their habits can influence yours. No bueno. Peer pressure is real and whether it’s family, roommates, or a spouse, people may pressure you to eat the way they do.
Not only that, but convenience plays a role. If their food is easier to grab, you might eat it out of laziness. It can be challenging to take the time to whip up healthy meals when the indulgent foods are abundant and ready to eat.
It also can be difficult to see others enjoying your old comfort foods while you’re on your journey to better health. I don’t care who you are, it’s tough for anybody to be surrounded by a bunch of people eating your favorite food while you’re eating a bowl of steamed vegetables.
But thankfully, it doesn’t have to be this way.
Set Clear Boundaries Without Being Rude
Tell them your goals. Let them know you’re working on your health. Some people may not even be aware that you’re trying to improve your health. If this is the case, most people will respect your goals and try to help you achieve them. Or at the very least try not to get in the way of them.
If they’re not willing to change their diet, ask for respect, not permission. You don’t need them to change, but they should respect your choices.
Be firm but flexible. You can still enjoy meals together without eating exactly what they eat.
After you have their respect, establish personal food zones. Have a separate shelf in the fridge and pantry for your food. This creates a natural boundary where all your healthier options are available, free of bad food choices and temptations.
Out of Sight, Out of Mind: Managing Food Temptations
Keep junk food out of your direct view. If it’s in your face, you’ll crave it more. This is why having your personal food zone established can be impactful.
Use the “inconvenience strategy.” It’s exactly as it sounds, simply store their unhealthy food in high or low cabinets, making it harder for you to grab.
Avoid eating straight from containers. Seeing the whole bag of cookies makes self-control much harder. If you’re going to indulge, take out a small portion and put it into a plate or bowl to create one small serving. But when you do this, don’t just take the whole bag and pour a serving. The point is to limit the amount you eat, so create a small portion, put the food back, go to where you normally eat, enjoy the food, and go about your day.
Meal Prep Like a Pro to Avoid Bad Choices
Make your meals just as convenient as theirs by preparing your meals ahead of time. When you’re hungry, having a meal ready helps you to avoid grabbing their food. For example, if they have frozen pizza, you should have prepped meals you can heat up fast.
The same goes for snack foods. If they’re eating chips, grab your own healthy alternative. Have go-to healthy snacks ready.
When you go to meal prep, cook in bulk and portion it out. Batch cooking will save you time. If you’re not sure where to start with prepping your meals, you can check out this guide.
Pro Tip: Store food in clear containers. Studies show you’re more likely to eat food you can see.
Find Ways to Join Group Meals Without Compromising Your Goals
Modifying the meals instead of rejecting them may work better for you. If they’re having burgers, make yours with a lettuce wrap or whole wheat bun. Maybe without cheese or french fries. Find ways to keep the calories down.
One way to do this is to control portions. You can still eat some of what they eat but in smaller amounts. Just keep in mind the calories and macros from this meal and take it into account for your daily calorie/macro goals.
Bringing your own side dishes is another simple trick to eat healthy when you live with people who eat unhealthy. If dinner is unhealthy, add a salad or vegetables for yourself. Prioritize eating your vegetables first to fill up on those before eating the less healthy dinner portion.
If all else fails, offer to cook. Take turns making meals so you can introduce healthier options. Even if they don’t like the healthy options as much as you do, you still get to eat healthy more than you would if you weren’t cooking these healthier options.
Master Your Mindset: Handling Social Pressure and Cravings
Expect some pushback. People might joke about your healthy habits, but don’t take it personally. Remember, most criticism from people has more to do with their own insecurities and views of themselves than it has to do with you.
You don’t have to justify your choices. You don’t owe anyone an explanation. You’re trying to eat healthy for you and that’s all that matters.
Having a go-to response ready to go can help combat the pushback. “I appreciate it, but I don’t want any” is simple and effective. Be precise with your words. When faced with peer pressure to eat unhealthy food, how you phrase your response matters. “I can’t have that” sounds like a restriction, inviting pushback and persuasion. “I don’t want that” asserts control, sets a clear boundary, and makes it harder for others to argue.
Remind yourself of your ‘why’ and keep your health goals front and center when cravings hit. Usually, a cup of water and waiting 15 minutes will kill any food cravings you may have.
Key Takeaway: Own Your Choices, Own Your Health
Eating healthy while living with unhealthy eaters is challenging, but you’re in control of your choices. Set boundaries, plan ahead, and create habits that make healthy eating easy. Expect some resistance, but stick to your goals. You don’t need approval from others. Every choice adds up, so focus on progress, not perfection. At the end of the day, your health is your responsibility—so own it.
Comment below: What’s your biggest struggle when eating healthy around others?
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