Mindful Eating During the Holiday Season

Written by Alison Brantner, Mayo Clinic Dietetic Intern

The holiday season is a joyous time filled with celebrations, rejuvenation, and often indulgence in delicious holiday foods and treats! Holiday festivities and gatherings can be challenging to practice mindful eating habits; however, being intentional throughout the holiday season allows you to enjoy meals and treats while supporting your overall well-being. Below are some tips for following mindful eating behaviors that allow for those tasty holiday treats.

1. Focus on the experience of the food. Pay close attention to the colors, flavors, textures of food you are consuming to make the eating experience more enjoyable. Remember to eat slowly, chew your food well, and reflect how the food is making you feel.

2. Be conscious of hunger and fullness cues. The holiday season can sometimes lead to overindulgence but listening to cues from the body can help to prevent unwanted overeating. Before grabbing another serving, determine if the feelings are hunger or eating out of habit/convenience. Take time to reevaluate what your body is telling you.

3. Be mindful of feelings and emotions. The holiday season can sometimes be overwhelming and make us turn to food for comfort. Find ways to cope with stressors and emotions like going for walks, breathing exercises, journaling, or talking to a trusted family/ friend.

4. Stay on scheduled mealtimes. Focus on following your normal eating schedule and habits by incorporating balanced meals and snacks throughout the day. Aim to consume a meal every 3-4 hours and have a balanced snack readily available.

The holidays are a time for enjoyment! Focusing on the food, listening to hunger cues, being aware of emotions, and eating at regular mealtimes are some ways to be mindful of food choices and honoring cravings while fulfilling the excitement of the holidays.