Ten Tips on How to Eat Healthy When Your Family Doesn't

What’s your biggest barrier to healthy eating? If you’re like many people, one obstacle may come from the people you love the most. Your family may be standing in the way of healthy eating or weight loss! 

It can be tough eating healthy when your family doesn’t, but it’s possible. With some luck, you can even get them to join you - but if not, you can still eat well. Here are 10 tips for eating healthy when your family doesn’t.

If you’re putting together a certain meal for your family, you may be able to make a few swaps to your own serving. For example, you can put your sandwich on Low-Carb Bread or a High-Protein Wrap instead of regular bread. Or, if you’re making a salad, serve your own with Calorie-Free Dressing and Low-Carb Pork Clouds instead of full-fat dressing and croutons.

In some cases, you can serve everyone in the family the same healthy alternative. For example, Great Low Carb Pastas are easy to make and taste delicious. Your family may not even notice that you’ve switched from a starchy brand of pasta. You can use this pasta just like you do regular pasta, such as tossing it with sauce or using it for pasta salad.

Another swap is to use Walden Farms Calorie-Free Products. You can cut back on sugar for the family when you use Calorie-Free Fruit Spread on peanut butter sandwiches and Calorie-Free Mayo on sandwiches or in pasta or tuna salad, and your family may not know the difference.

It’s easy to slip in healthy swaps when you’re cooking or baking. If you’re making a casserole, for example, you can swap in Protein Bouillon in Chicken or Beef to up the protein content while adding flavor. Or if you’re baking, you can use almond flour to reduce carbs, and add canola or olive oil instead of butter while keeping the batter moist.

When you set out a lot of foods for the family, you can include ingredients that everyone loves and that are healthy for you. A pasta bar can have Protein Pasta, beef or turkey meatballs, cooked vegetables, tomato and alfredo sauce, and parmesan cheese. That variety of ingredients can please everyone. Or, a brunch bar can include Protein Pancakes, Protein Omelets, Sugar-Free Syrup, fruit, bacon and whipped cream. You and your family can enjoy the meal.

One way to get little kids to try new foods is to have them prepare their own food. The same trick can work when you want to get your family to eat healthier foods with you. Pick a recipe, and make it together.

One fun idea is to choose a Low-Carb Baking Mix and make your own fresh-baked brownies, bread, or cake that is keto-friendly, low-carb, or high in protein. Or, use a Keto Pizza Crust Mix and put together a pizza. You can also make snack mixes with ingredients such as Protein Pretzels, Protein Cereal, and Protein Puffs.

• If your family is eating something that just isn’t on your plan, and you don’t want to cook an entirely separate healthy meal for yourself from scratch, take the easy way out by heating up a Protein Instant Entree. Vegetarian Chili, Mac and Cheese, Vegan Chicken Curry, and Spaghetti and Meatballs are a few examples. Remember, it’s not important that you eat the same foods. It’s important that you share the time together while eating a meal. 

Another possibility if your family is having a meal that’s not super healthy, and you don’t feel like make a completely separate meal, is to serve yourself a few bites of their meal, and to fill up your plate with something healthy and instant, such as a salad with tuna, or cooked vegetables with cottage cheese.

If your family insists on having unhealthy foods in the home, be sure you have healthier alternatives available and visible. If the healthier versions are easier to see and reach than junk food, you can be more likely to choose them. For example, you can put Protein Chips in front of starchy, fatty snacks such as potato chips or crackers, or put Sugar-Free Candy in front of sugary ones. Not only might you make the healthier choice, but your family might start eating these wholesome foods, too.

Explain what your goals are, such as losing weight or improving health, or both. Let your family know what your dietary guidelines are, including which foods you will and will not eat. Ask them to support you in this, and invite them to join you in making healthier choices.

Be accepting if your family isn’t interested in making those same changes. Don’t push the issue. If you do, you might get even less support. Instead, accept their dietary choices just like you want them to accept yours.

Family members may say hurtful things when you’re trying to eat healthier. They may say it won’t work, or you won’t stick to it, or you’re no fun anymore. Try not to take it personally. Often, comments like these are the result of people feeling threatened. They may worry that you’re going to take their favorite foods away or that you’re going to feel superior to them if you hit your health goals. 

If you can, try not to get upset when they make comments. You can be silent. Or, you can say something like, “I’m just doing this for my health. I’m not asking you to give up your favorite foods.”

It’s always easier when your family is behind you 100%, but it’s not always possible. If your family doesn’t eat healthy, you still can. You can use stealthy swaps and convenient entrees and snacks to make your own journey easier. The BariatricPal Store is behind you all the way!