Tips for Mindful Holiday Eating

It’s the holiday season, which means that family, celebration, and food are front of mind. We take the time to celebrate with loved ones, having fun and catching up over a delicious meal. While it’s great to enjoy a feast with family, it’s also important to be mindful of what you’re eating. The holiday season is known all too well for its high-calorie foods that often cause us to overeat. If you’re wondering what you can do to enjoy your meal without worrying about putting your health at risk, look no further! Here are some tips to keep yourself in check and practice healthy holiday eating:

1. Don’t skip meals or deprive yourself of food –
   Many people think that they should skip meals before a holiday dinner in order to compensate for the heavy meal. They see it as a way to “save up” calories and balance out their intake for the day. The problem is that when you deprive yourself of food during the day, you will feel very hungry by dinnertime. When you arrive to dinner feeling hungry, you are more likely to overeat. Whereas if you have a snack beforehand or eat your meals during the day, you don’t have the urge to overeat. You will be less likely to stuff yourself when you feel satiated already. You’re also able to make more controlled and conscious decisions about food when you’re not starved.

2. Eat foods that you enjoy in moderation –
   You don’t have to let your favorite foods tempt you. Allow yourself to eat your favorite holiday treats—just in moderation. Use portion control by taking a small portion of a variety of foods. Fill your plate with a mix of holiday favorites and healthier options. Also remember that you don’t need to fill every inch of your plate. You can always come back for seconds if you still feel hungry. As you eat, notice any emotional reactions you have and take note of how full you are. You can slow down your rate of eating, feel more present during the meal, and enjoy your holiday celebration simply by controlling how much food you put on your plate.

3. Check in with yourself –
   It’s a good idea to check in with yourself during meals. Use a scale to identify how hungry or full you feel. A 1 means you are feeling starved, while 10 means that you can’t take another bite. Try to stay in the middle range of the scale, so you can appreciate the taste and fully digest your food. Think about whether you’re physically hungry or mentally hungry. Does your stomach really have room for more, or is it your mind urging you to continue eating? Eat until you feel satisfied in the moment, and only eat as much as you need to feel full. You can always check in with yourself later, and go back for seconds if you feel hungry again.

4. Savor your meal –
   We enjoy food the most when we are hungry. Go against your urge to quickly gulf down your meal. Slow down, eat mindfully, and savor your meal. Focus on what your food looks like, what your food smells like, and how it tastes. When eating mindfully, you may notice that the pie tastes delicious on the first bite, yet starts to feel too sweet as you keep eating. There’s usually a point when the food is no longer as tasty as it first was. By eating mindfully, you can determine when you are not relishing the dish anymore. At that point, consider taking a break from your meal for a few minutes or being done with your dish altogether. Instead of overfilling your stomach, try to only eat as much as you need to in order to feel full.

The holidays are the time of year for great food, good times with family, and celebration. However, many people struggle with eating mindfully during holiday meals. It can be so easy to get tempted by the abundance of delicious food and overeat. Instead, take advantage of this opportunity to practice mindful, healthy holiday eating and mindfulness throughout the day. This will help you pace yourself and feel present with your friends and family. Have a happy holiday! :)