Mindful Eating Tips for This Holiday Season

The holiday season is here! And as we all know, holidays are synonymous with celebrations, enjoyment, and, of course, lots of good food.

And it is so easy to get caught up in the holiday feasts that we completely abandon our regular eating habits which are healthier and more mindful.  

Unfortunately, our bodies are not cut out for all the overeating, overindulging, and, most importantly, the guilt that follows. And that’s why most of us feel out of balance during and after this period.

But we can change that.

To maintain your health goals and, dare I say, your sanity this holiday season, you need to practice mindful eating. Mindful eating allows you to eat intentionally without restrictions and relish every holiday moment without guilt.

These simple tips can help you practice mindful eating and fully enjoy all the times around the table this holiday season.

1. Avoid skipping meals in preparation for a big one

Changes in meal routines are common during holidays, and you may be tempted to skip some meals as you prepare for a big dinner. It is understandable. In fact, it is common practice. For instance, we spend all day on Thanksgiving preparing a large dinner. And naturally, we tend to save up for it.

Unfortunately, this isn’t good. Arriving at your table starving means you’ll just wolf down your food without enjoying it. You end up overeating and feeling too full and uncomfortable after finishing the big meal.

To avoid this, don’t allow yourself to get too hungry before a larger meal. Take some fiber and protein-filled snacks to honor your hunger as you wait. This isn’t just about ensuring that you respect your satiety cues; it’s about ensuring that you actually enjoy your big meal. You will be able to eat slowly, mind, and savor your food.

2. Hydrate throughout the day

Let’s be honest. How often have you felt your tummy growl and sought a snack?

Surprisingly, what you consider hunger in most cases is actually thirst. In fact, research shows that about 37% of individuals confuse thirst with hunger—thirst cues are weaker.

Drink enough water and electrolyte-rich drinks throughout the day to stay hydrated while waiting for your holiday dinner. Don’t wait until you feel really thirsty to get a glass of water.

The next time you hear the rumbling, ask yourself if it’s hunger or simply thirst to avoid overindulging before the next dinner. Drink water, then listen to your body for about 15 minutes. If you feel satisfied, then it is thirst. But if you’re really hungry, you’ll still feel some rumbling. You can grab any low-fat, fiber-rich snack.

3. Don’t restrict yourself.

A big part of the holiday season is enjoying good food with great company. You’d end up feeling pretty terrible if you spend the entire holiday restricting yourself and sticking religiously to whatever diet or calories.

And I am not here to advocate terrible and unhealthy eating plans simply because it is the holiday season. Far from it. I am merely asking you to cut yourself some slack.

You have counted calories all year round. You have stuck to that limiting diet for months on end. Don’t you think you deserve a break this holiday season?

All I am saying is, if you know certain holiday foods bring you unmatched joy permit yourself to enjoy them without guilt. It is, after all, the holiday season, and a little indulgence is good.

4. Eat slowly, mindfully

Eating mindfully means eating slowly and being fully aware of satiety cues. When you eat mindfully, you will be fully aware of when you feel full and avoid overeating. As such, you’re not just regulating your calorie intake but also ensuring that you maintain your health and wellness goals during this holiday season.

Our take? Use a smaller plate at holiday gatherings to control your portion sizes. It is not about restriction but rather respecting your hunger cues. If you still feel hungry, you can get seconds, but start with smaller portions. Consume your food in small bites, chewing it slowly. This way, you get to enjoy your meal and savor the flavors.

Also, allow yourself to take conversational breaks by pausing to make conversations between bites. These breaks give you time to check your satiety levels, not to mention connect with others at the table.

5. Use your senses while you mindfully enjoy your food

Meals are more exciting when you engage your senses. You must have realized that there’s something so appealing about the scent of the house during cooking and serving. Actually, these senses determine the food’s palatability.

Try this: Get a raisin and inhale its aroma. Notice and describe its color, texture, and appearance. Then, chew mindfully at least 10 times to savor every bite and describe the taste and even the sound it makes when eating. You can do this out loud or just mentally.

Apply this to all your meals.

When you focus on your sensations, you enjoy the advantages of mindful eating. You become aware of what you eat and how much you eat.

Also, remember to express gratitude for your food before and during your meals. Gratitude will elevate your eating experience and actually help with mindfulness.

6. Get rid of distractions

We’re so used to keeping up with others and current events that we’ve normalized eating with our phones in one hand. Whether it’s the TV, the phone, entertainment devices, hurried eating, or eating while working, distractions deny us the wholesome eating experience.

And the downsides include missed hunger cues, overeating, and less enjoyment. You‘re more likely to consume mindlessly.

To be mindful during this holiday, sit at a comfortable table away from your phone and all electronic devices. Take a break from other holiday activities and be fully present at the table. Make the dinner table about food and good conversations.

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7. Be kind to yourself instead of feeling guilty

Let’s be honest. Sometimes, it’s normal to eat beyond our fullness during the holidays. There are good tempting treats everywhere.

And we hope to enjoy everything without feeling guilty.

So, don’t be hard on yourself when you overindulge. It will definitely happen. After all, it’s the season of relaxing around abundant food. So, allow yourself to overeat.

Keep in mind that you’re likely to gain some weight. Don’t worry. You will return to your pre-holiday body once the holiday season is over.

And don’t allow anyone to judge your food choices. That’s their problem, not yours.

8. Finally and most importantly, enjoy the social and emotional aspects of food

Do you realize that food tastes much better when you cook and enjoy it with your loved ones? You feel more included in that meal, making it more than just food. Not to mention, you also get to benefit from the superior nutritional quality of your homemade food.

Our holiday duty this year? Let’s carry on our family traditions and transit recipes. I remember when I was younger, I would help my mum. Honestly, I would watch my mum make roasted turkey every Thanksgiving. Although we didn’t have the recipe, she would make it the same way every other year. Well, as an adult, that is exactly how I prefer to make turkey. 

Cooking together also means creating a comfortable environment for family members and friends to discuss their issues and open up. You get to share wonderful stories and feel satisfied and happy.

Conclusion

Holidays are a unique time of year. So, relish this rare opportunity to gather around the table with your family.

And with these mindful eating suggestions, you can make this year’s festivities the greatest ever without feeling uncomfortable.

Cheers to the holidays!