4 Tips for Eating Mindfully (and Joyfully) During the Holidays

Between office potlucks, family dinners and trays of cookies that seem to appear everywhere you go, the holiday season can make it tough to stay mindful about food. But healthy eating doesn't have to mean skipping foods you love and saying no to dessert. Here are some tips for enjoying the season without guilt and embracing balance over perfection.

1. Eat more mindfully and tune into your body.

If you're trying to eat more mindfully during the holiday season, remember, one day or even a week of eating traditional holiday foods isn't going to ruin the progress you've made throughout the year. Life is about balance, and that includes the foods you love.

Try to slow down while you eat and remember you can always take leftovers home. Avoid having a scarcity mindset that tells you it's now or never. And most importantly, enjoy the social part of eating. Sharing a meal with friends and family is one of the best parts of the holidays.

It helps to start paying attention to your hunger and fullness cues before the holidays hit so you're already in tune with your body. If you've never thought about that before, I recommend checking out this Learning to Listen to Hunger and Fullness Cues | USU.

2. Let go of guilt.

Serve yourself a plate, sit down and eat without distractions. Put your phone away and really enjoy the experience of eating. You'll feel so much more satisfied afterward.

I also encourage using more positive language around food. Instead of asking, ‘What should I cut out?' try, ‘What can I add to my plate?' That shift helps you move away from guilt and the all-or-nothing mentality.

3. Easy portion cues you can use anywhere.

Portion sizes are different for everyone. The best thing you can do is listen to your hunger cues and serve yourself accordingly. Don't ‘save up' your calories for the big meal. Eating balanced meals at your usual times throughout the day helps prevent overeating later and keeps the scarcity mindset in check.

Please leave your kitchen scale at home and use these visual cues instead:

• Your fist equals about one cup.
• Your palm equals about three ounces of meat.
• Your thumb equals about one tablespoon.

These visuals make portioning simple, no measuring tools required. Using smaller plates can really help you, too. A large plate can trick your eyes into thinking you need more food. Using a smaller plate can naturally help you eat smaller portions. Remember, you can always pack leftovers to enjoy later.

4. How to reset after overeating.

If you end up overeating, the best thing you can do is get back to your normal routine. Eat regular, balanced meals, drink plenty of water and move on. Don't skip meals or restrict heavily to ‘make up' for it. Your body will feel better faster if you just return to your healthy rhythm.

Healthy eating is about building a lifestyle that works for you in every season of life. It's not about perfection. It's about consistency. Don't compare your plate to anyone else's. Mindful eating isn't about restriction, it's about awareness, enjoyment and balance. This holiday season, give yourself permission to slow down, savor your favorite foods and celebrate the people around your table.