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This is the season of joy and celebration. And - let’s be honest - an abundance of food.
From festive family gatherings to office parties and New Year's Eve celebrations, we're surrounded by delicious temptations that can easily derail our usual eating habits.
But what if instead of viewing food as an enemy or giving in to guilt, we approached holiday eating with mindfulness and compassion?
Understanding Mindful Eating
Mindful eating is more than just a diet trend. It's a holistic approach to food that involves:
- Paying full attention to the experience of eating and drinking
- Engaging all senses while choosing and consuming food
- Acknowledging your body's hunger and fullness cues
- Appreciating the moment and the nourishment food provides
Strategies for Mindful Eating During the Holidays
1. Listen to Your Body
Before diving into the buffet, take a moment to check in with yourself. Are you truly hungry, are you eating out of habit, stress, or social pressure? Rate your hunger on a scale from 1 to 10. This simple check can help you make more intentional food choices.
2. Savour Every Bite
The holidays are filled with special dishes and family recipes. Instead of mindlessly consuming food, take the time to:
- Appreciate the colours and aromas of the dishes
- Chew slowly and thoroughly
- Notice the textures and flavors
- Put your utensils down between bites
This approach will enhance your enjoyment and help you feel more satisfied with smaller portions.
3. Practice Portion Control with Intention
Holiday meals often feature an overwhelming array of dishes. Instead of filling your plate to the brim:
- Use a smaller plate
- Choose a variety of foods in moderate amounts
- Start with smaller portions and go back for seconds if (and only if) you're still hungry
- Remember, you can always have leftovers another day
4. Stay Hydrated & be Mindful of Alcohol
Holidays and drinks go hand in hand, but excessive alcohol can lead to mindless eating. Try to:
- Alternate alcoholic drinks with water
- Sip slowly and be present
- Choose smaller glasses or spritzers
- Be aware of how alcohol affects your hunger and food choices
5. Remove Guilt from the Equation
One of the most important aspects of mindful eating is eliminating guilt. If you overindulge at one meal:
- Acknowledge it without judgment
- Return to mindful eating at the next meal
- Don't fall into the trap of "all or nothing" thinking
- Remember that one meal doesn't define your overall health
6. Create Meaningful Meals
The holidays are about connection. Focus on:
- Engaging in conversations during meals
- Sharing stories and creating memories
- Enjoying the company as much as the food
- Eating slowly to facilitate interaction
7. Post-Holiday Gentle Reset
After the festive season:
- Don't jump into extreme diets
- Return to balanced, nutritious eating
- Continue practicing mindfulness
- Be kind to yourself
One Final Thought
Mindful eating during this season isn't about restriction. It's about balance, enjoyment, and respecting your body. Every meal is an opportunity to nourish yourself – not just physically, but emotionally and socially.
This Christmas, give yourself the gift of presence. Savour the flavours, enjoy the moments, and approach food with curiosity and compassion.
Wishing you a joyful, delicious, and mindful holiday season!
Debbie
P.S. If you'd like more tips like this in 2025, sign up for my weekly healthy eating emails by simply choosing a free download from this page.
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