(BlackDoctor.org) -- Eating with friends and family tends to increase the amount of food we consume by one-third to three-quarters more total calories. Our friends can persuade us to eat more, the question is: Why? Well, there are a number of factors at play here. It could be that your guard is down, or that you’re focusing on your socializing so you end up unconsciously eating more food. Also, when friends are involved, we tend to eat in restaurants where portions are bigger.

Quick fixes:
• Eat something before you leave to take the edge off your appetite or have a big glass of water.

• If you decide to have an alcoholic beverage, try a light beer or wine over mixed drinks. Fruity cocktails may look inviting but they average 400 to 600 calories a pop. 

• Look for restaurants where there are healthier menu choices, and suggest non-eating social activities.
 
Relationship diet pitfalls

Go from single gal to half of a couple and you may gain more than just a partner. If you try to keep pace with your guy at the dinner table, unwanted pounds will also enter your relationship. Since men are typically taller, more muscular, and heavier than women, they can eat more. When you start spending more time with a guy, your food consumption usually goes up Men eat much larger portions than women. They also tend to eat foods that are higher in fat and calories such as steak, pizza, chips, and beer.

Quick fixes:
• Influence your partner to eat healthier. Look for tasty, nutritious meals that the two of you can cook together such as chicken stir-fry. When prepared with just a touch of olive oil, it’s a great low-calorie dish that is high in lean protein and packed with fiber-rich, filling vegetables. Chili made with extra-lean ground beef or ground turkey is a guy favorite with a healthy spin.

• Rather than spend your evenings watching TV or a movie, sign up for a rock-climbing course or go for a bike ride together.
 
The family that eats together

Perhaps the most dangerous of all situations is the family get-together. Not only is there a social hindrance to eating well, but now you also have the potential stress of family members that don’t get along. There’s also the pressure of “mom’s going to make me eat this.” The result is that you often overeat not only because of the celebrating, but to cope with the stress of being around your family.

Quick fixes:
• Preplanned action plan is your best defense. If your mom becomes upset when you refuse her homemade dessert, tell her you’ll have one small piece of chocolate cake, but stop at that.

• “Bring food with you,” says Somer. “If you’re a vegetarian and everyone you grew up with are steak-and-baked-potato people, bring a vegetable dish.”

By De'Laney Rowland, BDO Staff Writer