Make Mindful Eating a Beloved Holiday Tradition!

The holiday season is a wonderful time filled with joy, laughter, and an abundance of delicious foods we all love. While indulging in those festive treats is fantastic, it’s equally important to embrace healthy eating. Guilt is not a holiday gift you should give yourself this season. The holidays should be full of joy-filled celebrations with family and friends with delicious food and drink, but for many repeat-dieters, it can be a natural source of anxiety.

Does this sound familiar? You anticipate the gravy-smothered prime rib, deep-fried hors d'oeuvres, mountains of cheesy potatoes, creamy pie, and bottomless glasses of alcoholic beverages, so you starve yourself all day. By the time you arrive at the party, you're so "hangry" that you stuff five mini-sausage rolls into your mouth. The power-eating doesn't stop until you're physically (and emotionally) ill, so you go home feeling remorseful and resolve to start your "cleanse" the next day. But after a few more days of restriction, you're itching for your festive fix, so the whole chapter repeats from Thanksgiving until the New Year.

Get out of the restrict-binge-regret-repeat cycle and learn to enjoy the holidays with less guilt. Use these nutritionist-approved approaches to healthier holiday eating.

1.      Strategize Your Meals and Snacks

Instead of diving right into the holiday festivities, take a moment to plan. Think about all of the delicious meals and gatherings you’ll be attending and strategize your approach. If you know there will be many tempting appetizers at a party, consider having a nutritious snack beforehand. This way, you’ll arrive at the event feeling satisfied and less likely to overindulge. Healthy options like crunchy veggies with hummus or a handful of nuts will keep you energized and ready to enjoy the occasion!

2.      Master Portion Control

One of the best ways to relish holiday treats while staying healthy is through portion control. Rather than filling your plate to the brim, serve yourself smaller portions of your favorite dishes. This allows you to indulge in the rich flavors without going overboard. Keep in mind that this is about enjoyment, not deprivation! If you are still hungry after your first plate, don’t hesitate to return for a little more.

Alternatively, studies show that seeing white space on a plate can feel psychologically unsatisfying, so we tend to feel that we don't have enough unless the plate is full. Use this optical illusion to your advantage by picking up the smallest cocktail plate for your main dinner or putting your greens on the bottom to cover up the white space.

3.      Watch Your Alcohol Intake When Hungry

When it comes to food, alcohol lowers inhibitions, meaning it can make people more likely to eat larger portions or choose less healthy food options than they would when sober, often leading to overeating due to decreased self-control regarding food choices; this phenomenon is commonly referred to as "the munchies." Some of this is due to the neurochemical effects of alcohol on the parts of the brain that regulate appetite and reward pathways, promoting increased food intake. It can also be even simpler than that - after a few drinks, you may forget how many nachos you ate!!

4.      Make Thoughtful Choices at Buffets and Potlucks

At gatherings with buffet-style meals, take a moment to survey the options before you fill your plate. This way, you can thoughtfully select your favorites without mindlessly piling on the food. Aim to fill half your plate with vibrant vegetables or a refreshing salad, then add your choice of proteins and starches in moderation. By prioritizing nutritious foods, you’ll feel better and reduce the urge to overeat.

Final Thoughts

Let go of the "good food" versus "bad food" mindset and accept that foods don't hold moral value—restriction almost always results in overeating. Instead, on the day of the party and on days leading up to it, try to maintain your usual level of exercise and enjoy your normal-size meals and snacks. That way, you'll arrive at your holiday event without the ravenous appetite that results in eating yourself into a coma!

When you consciously eat what you truly love without judging your choices, you'll be satisfied by eating far less. While these little tips and tricks are designed to help you mindfully enjoy the holidays guilt-free, the most important thing is not to judge yourself if you slip up or overdo it on one (or more) occasions. Mindful eating is about body kindness and feeling your best; guilt never feels good. Be kind to yourself this holiday season, and know that tomorrow is another day to eat, drink, and feel great.