You need not eat when you are not hungry, as long as you eat when you really are hungry.  It's empowering to honor your hunger and satiety signals and to feed yourself an amount that feel satisfying.  Often times, people who eat by their body signals find they meet their calorie goals when they count calories in retrospect.  Rate your hunger level and experiment with when you feel hungry in relation to your family. Identify foods to have accessible for when you need to eat   Read about the "body signal" approach in Intuitive Eating by Evelyn Tribole and Elyse Resch, and read one Calorie Count member's description of how a flexible "diet" plan works.