Mindfulness and Eating During the Holiday Season
The holiday season is a time for joy, celebration, and indulgence—whether it’s a festive family meal, a holiday party, or a cozy evening with loved ones. While enjoying the delicious foods and treats of the season is part of the fun, the holidays can also lead to overeating, mindless snacking, and feelings of guilt. That’s where mindfulness comes in. Mindful eating is a practice that can help you stay connected to your body’s signals, avoid overindulgence, and make conscious, balanced food choices throughout the holidays.
In this blog, we’ll explore how mindfulness and eating can go hand-in-hand during the holiday season, allowing you to savour every bite without going overboard.
1) Slow Down and Savor Each Bite
One of the main principles of mindful eating is slowing down and being present with your food. During the holidays, we often find ourselves rushing through meals or eating while multitasking. Instead of hurrying, take a moment to truly appreciate the flavours, textures, and aromas of the food on your plate.
By slowing down, you give your body time to signal when it’s full. This can help prevent overeating and allow you to fully enjoy the meal, instead of feeling rushed or distracted.
Tip: Put your fork down between bites and focus on the sensory experience of eating. Try to notice the different flavours, the crunchiness of vegetables, or the warmth of your dish. The more present you are, the more satisfying the experience will be.
2) Tune into Your Hunger Cues
The holidays can be a time of emotional eating, where we may find ourselves eating out of habit, stress, or simply because the food is there. Practising mindfulness allows you to tune in to your body's true hunger signals.
Before reaching for another cookie or plate of food, take a pause and check in with your body. Ask yourself, “Am I actually hungry, or am I eating because I’m bored, stressed, or just enjoying the social occasion?”
Tip: Before you eat, take a moment to assess how hungry you truly are on a scale of 1-10. Eating when you’re truly hungry helps you avoid unnecessary overeating and makes each meal more satisfying.
3) Practice Portion Control Without Guilt
One of the challenges during the holidays is dealing with the abundance of food. With so many options on the table, it can be easy to pile your plate high without thinking. Mindful eating encourages you to serve yourself smaller portions and to enjoy your food slowly. This way, you can still enjoy all the flavours without overindulging.
Remember, you don’t need to deprive yourself during the holidays, but by practising portion control and being conscious of what’s on your plate, you’ll be able to enjoy a variety of dishes without feeling stuffed or uncomfortable.
Tip: Use smaller plates to help with portion control, and listen to your body’s fullness signals. If you feel satisfied before finishing everything on your plate, stop eating and save the rest for later.
4) Be Aware of Emotional Triggers
Holidays often come with mixed emotions—whether it’s the stress of shopping, family dynamics, or the pressure to meet expectations. Emotional triggers can lead us to eat for reasons other than physical hunger, often leading to overconsumption or eating foods that don't nourish our bodies.
Mindfulness helps you become more aware of these emotional triggers, allowing you to manage them without resorting to food. If you find yourself reaching for a second helping because you're feeling stressed, anxious, or overwhelmed, try to pause and reflect on what you're truly feeling.
Tip: If you feel the urge to eat emotionally, step away from the table for a few minutes to practice deep breathing or take a short walk. This can help you re-center and address the emotions without turning to food.
5) Enjoy the Experience Without Guilt
The holidays are meant to be enjoyed, and part of the joy comes from sharing meals with loved ones. Mindfulness is not about restriction or guilt—it’s about bringing awareness to the experience so you can fully enjoy what you’re eating. When you eat mindfully, you give yourself permission to enjoy treats without feeling guilty afterwards.
Instead of focusing on what you "should" or "shouldn't" eat, approach the holiday season with a sense of balance. Allow yourself to indulge in a favourite dessert or holiday dish, but do so in a way that is conscious and satisfying.
Tip: If you decide to enjoy a holiday treat, savour it fully. Pay attention to the taste, texture, and how it makes you feel. This way, you’ll feel more satisfied and less likely to overeat.
6) Be Kind to Yourself
Mindful eating is not about perfection. There will be moments when you indulge or enjoy a second helping, and that’s okay! The key is to cultivate a compassionate, non-judgmental attitude toward yourself. The holidays are a time of celebration, and food plays a central role in those celebrations. By practising mindfulness, you can enjoy food without the shame or guilt that often accompanies indulgence.
Tip: If you overeat at a holiday meal, forgive yourself and move forward. Tomorrow is a new day, and you can approach it with the same mindfulness and self-compassion.