Dealing with food and body comments, whether from yourself or others, can be challenging, especially during social events and holiday gatherings. These negative comments can trigger feelings of self-doubt, frustration, and vulnerability, but you CAN handle them with grace and self-respect. Here are some strategies to help navigate food and body comments more effectively:

Set Boundaries

• Politely redirect: If someone makes a comment about your body or what you’re eating, you have the right to redirect the conversation. Say something like, “I’m just here to enjoy the meal and company. How has your day been?” This lets them know you’re not going to discuss food or body-related topics and avoids confrontation.
• Use humor: Sometimes, making a joke can deflect attention from the topic without escalating things. You could say, “I eat what I like, and right now, it’s this piece of pie!” It helps keep things lighthearted but reinforces your boundaries.
• Give a brief but firm response: If someone comments negatively about your food choices or body, it’s okay to be assertive. For example: “I feel good about my choices, and I’m focusing on enjoying the meal rather than worrying about calories.”

Be Prepared for Social Situations

• Set expectations before social events: If you know certain people tend to make body- or food-related comments, mentally prepare yourself for those conversations. Think about how you’ll respond, whether it’s with a firm boundary, a lighthearted response, or redirecting the conversation.
• Take breaks when needed: Dealing with food and body comments can get overwhelming and uncomfortable. It’s okay to step away for a moment. You can take a walk, go to the restroom, or find a space to regroup before rejoining.

Responding to Comments on Your Body

• Acknowledge and redirect: If someone comments on your body, it’s okay to acknowledge the comment, then steer the conversation in a direction that’s more relevant. For instance, “Thanks for noticing—how’s your week been?”
• Reframe the comment: If someone gives an unsolicited opinion about your body,  reframe it in a way that centers on how you feel about your body. “I feel strong and healthy, and that’s what matters to me.” This shifts the focus back to your personal well-being.
• Challenge negative comments: If someone says something inappropriate or negative, it’s okay to assertively challenge the comment. For example: “That’s a really hurtful thing to say. Please don’t comment on my body at all.”

Handle Comments About Your Eating Habits

• Reaffirm your choices: If someone comments on what you’re eating—whether it’s too much, too little, or “the wrong” thing—it’s okay to stand by your choices. You can say something like, “I’m choosing what works for me, and it feels good to enjoy this meal.”
• Ask questions to shift the focus: If someone makes a judgmental comment about your food choices, you can turn the focus away from you by asking them a question, like, “what’s your favorite holiday food?” or “what food are you most looking forward to?”
• Be kind but assertive: If someone is overly critical of your eating habits, a simple, assertive response like “I’d appreciate it if we could talk about something else” can help you steer clear of negative discussions about food.

Don’t Internalize the Comments

• Recognize that their words are about them, not you: Often, when people comment on food or bodies, it reflects their own insecurities, not something personal about you.
• Don’t let it define you: If someone makes a remark about your body or eating habits, try to brush it off. Your worth is not determined by your appearance or the food you consume. This can be a moment to practice self-compassion and remind yourself of your inherent value beyond physicality.

Handle Self-Criticism

• Challenge your inner dialogue: Often, the harshest comments come from within. If you’re engaging in self-criticism about your body or eating habits, try to challenge these negative thoughts. If you’re thinking, “I shouldn’t have eaten that,” reframe it to, “I enjoyed that food, and I don’t get to have it very often. One meal doesn’t define my worth or my health.”
• Practice self-compassion: Instead of focusing on perceived imperfections, remind yourself that everyone’s body and relationship with food is unique. It’s okay to enjoy food, take breaks from exercise, or indulge without guilt. 

Create a Positive Environment

• Surround yourself with supportive people: If possible, spend time with people who uplift you and avoid those who frequently make negative comments about food or bodies. 
• Lead by example: Dealing with food and body comments gives you the opportunity to show others that you’re prioritizing kindness and respect when it comes to bodies and food. This can help set a positive tone for the people around you, encouraging them to be more thoughtful before making comments about others.

Seek Support

• Meet with a Registered Dietitian Nutritionist: If you struggle with food guilt or confusion about what’s “healthy” or “appropriate,” we can help you build a healthier relationship with food and your body. Meeting your health and fitness goals doesn’t mean giving up everything you love and following a strict meal plan. Contact us here to learn more! 

By being mindful of how you respond to both external comments and your own inner dialogue, you can protect your sense of self and maintain a positive relationship with both food and your body. Boundaries, self-compassion, and perspective are key to navigating these situations with confidence and peace.