Tips for Navigating Diet Talk

Social gatherings and events often provide opportunities to make new friends and connections or even reconnect with loved ones, which can be meaningful and enjoyable. However, they can also feel overwhelming for some, especially when conversations shift toward topics like food, body image, or diet culture. Even well-meaning comments can occasionally be triggering. In this blog, we’ll share practical tips to help you navigate and handle unwanted diet talk.

Change the Topic

• Since we’re constantly exposed to diet culture, people would usually bring up talks about dieting or feeling guilty about eating, if this happens try redirecting the discussion to keep things light and supportive for everyone. There’s plenty to talk about besides food—like new shows, sports games, music, hobbies, books, or movies. If you haven’t seen the person in a while you can ask them about their life whether it’s job, pets, or family, this will help redirect the conversation as most people love talking about themselves. Some examples include:
  • “I’m more interested in hearing about you—what’s been the highlight of your year?”
  • “I’m trying to keep the conversation light—how’s everything going with you?”
  • “Let’s talk about something more fun—have you seen any good movies lately?”
  • “Have you taken any trips recently or planning any for next year?”

Have Ready-To-Go Responses

• Sometimes you don’t even want to think of a way to redirect the conversation or you’re in a situation where is hard to do so. If that’s the case you can have some responses you can give to those making triggering comments, such as 
  • “I’d rather not talk about that—how have you been?”
  • “Let’s keep the conversation away from food and body talk—it’s more enjoyable that way!”
  • “I understand that your diet matters to you, but I’d really appreciate it if we could avoid discussing it around me.”
  • “My plate reflects what feels good to me right now.”

Lean on Your Support System

• Consider involving a trusted family member or friend in this process! Share your triggers with them so they can help steer conversations in a different direction or support you in navigating uncomfortable situations. If you feel more comfortable leaning on a long-distance friend, that works too! Let them know you might reach out for encouragement via text or call whenever you need a boost.

Leave the Conversation

• If you’re feeling uncomfortable or negative thoughts are starting to get overwhelming while talking to someone, feel free to excuse yourself. Go to the bathroom, an empty room or for a walk in the fresh air. This is especially important if you’re angry or frustrated by the comments– instead of saying something that you don’t mean go to a place you can be alone to decompress and organize your thoughts.