Mindful Eating During the Holidays
With the holidays approaching, the common dietary advice about filling up on raw fruits or vegetables without dips may not be attainable or attractive to everyone. Instead, try mindful and intuitive eating: this is a way to allow yourself to include all foods, in order to avoid the “anything goes” holiday mindset.
Denying or restricting foods can bring about feelings of stress, overeating or binging, and uncomfortable emotions that can lead to comfort eating. It is important during the holidays to give yourself permission to eat all kinds of foods to reduce feelings of guilt, which can be a powerful trigger for overeating.
Guidance on Mindful and Intuitive Eating
Mindful eating involves being fully present and aware of multiple factors while consuming food. Such factors include the sensory experiences such as taste, smell, texture and even the sound of food. Mindful eating can help you make more conscious choices about what, when and how much you’re eating, which encourages healthier eating habits and reduces overeating or binging.
Intuitive eating is similar to mindful eating in that it advocates to really listen to your body’s internal cues and needs. All foods can be part of a balanced diet by removing labels like “good” and “bad” foods that are a part of the restrictive “diet mentality.” Intuitive eating means to honor your hunger by fulfilling it, and by stopping when you feel physically full. Intuitive eating encompasses self-compassion and body acceptance, and recognizes that there are different bodies that have different shapes and needs. Intuitive or mindful eating can be a new practice for many individuals. Here are some practical methods to introduce mindful and intuitive eating during the holidays.
Practice Self-Compassion - Remind yourself that it is normal and OK to enjoy different foods during the holidays. Self-compassion can help to reduce guilt and anxiety around food.
Plan Ahead - Consider how you may like to approach a holiday event or gathering. Think about and listen to your hunger cues and food preferences. Creating and thinking about a plan going into the holidays can help you make mindful choices.
Listen to Your Body - When thinking about your hunger and fullness cues, eat when you physically feel hungry and stop when you are comfortably satisfied. This can allow you to enjoy all of the indulgences and avoid overeating.
Savor the Moment - Slow down when chewing foods, savor each bite, and fully engage with the sensory factors of food. How does it taste? What is the texture like? How is the smell? This can enhance your eating experience and improve your satisfaction.
Choose Favorite Foods - Instead of choosing every food available to pile on your plate, select the foods you truly enjoy. Prioritizing these foods can help you to savor them without guilt.
Stay Hydrated - Drink water throughout the day and especially before meals. Sometimes thirst can be mistaken for hunger and staying on top of hydration can allow you to better recognize true hunger.
Avoid Restrictions - If you go into the holidays restricting yourself to certain foods, you may be more likely to experience more guilt and anxiety around food. Remember that all foods can be included in a balanced diet.
Engage in Mindful Movement - Incorporate some form of physical activity or movements to break up sedentary time during the holidays. These could be any activities that you find enjoyable such as yoga, walking, dancing or playing games in the yard with the kids. Physical activity can help you feel more connected and aware of your body and reduce feelings of stress.
Control the Environment - Creating an environment that supports mindful eating can help minimize distractions. This could include things like sitting down at the table, using smaller plates and utensils, and minimizing distractions during meals like TV or smartphone/tablet use.
Social Support - Share your mindful eating approach or plans going into the holidays with your family and friends and ask for their support. Explain what your food preferences and goals are so they can respect your choices.
Prepare and Share - Make a dish as a contribution to a holiday gathering that aligns with your mindful and intuitive eating goals. This can ensure that there is a food that you feel comfortable eating and that you can share with others.
Reflect and Reframe - After a holiday event, reflect on your experiences. If you are having feelings of guilt, reframe your thoughts and focus on the positive aspects of the holidays, such as spending time with your loved ones.
