Megan Ostler MS, RDN
The holiday season is a time for celebration, joy, and connection. But it can also bring stress, guilt, and overwhelm when it comes to food choices. That’s why the "Mindful Eating During the Holidays" Guide and Workbook is here—to help you approach the season with confidence, balance, and ease.
1. Start with a Positive Mindset About Food
If you holidays are hindered with guilt, shame, and anxiety about the food present, it's time to work on your mindset around food. Keep in mind this isn't a quick fix, but these are a few key points to help improve your mindset around food.
Nutrition by Addition: Instead of focusing on what to avoid, ask yourself what you can add to your meals. Try incorporating fiber-rich vegetables, protein, and healthy fats into your holiday feasts. This helps you stay energized and satisfied while enjoying your favorite dishes. I often tell my clients to pick what they want and then add what you need. "What's missing?" If you are wanting leftover pie for a snack, what is missing? Maybe protein, fiber, and micronutrients. So what could you add to that snack?
Ditch Food Labels: There are no “bad” foods. Food doesn’t have moral value, and demonizing certain dishes only makes them more tempting. Instead, enjoy all foods with balance and intention. This takes time, but as my clients view food as morally nuetral, it gets easier to look at the actual nutrietns the food provides and combine them in ways that FEEL good instead of are labeled as good. This builds confidence in food and trust in our bodies.
2. Practice Mindful Eating
Mindful eating helps you enjoy your food more and tune into your body’s needs. Here’s how:
Slow Down: Take time to chew your food and savor the flavors. Slowing your eating pace can improve digestion and help you recognize when you’re satisfied.
Remove Distractions: Put away your phone or turn off the TV during meals. Being present with your food allows you to truly enjoy it.
Use All Your Senses: Notice the texture, aroma, color, and taste of each bite. Engaging your senses enhances the experience and makes even simple dishes feel special.
Don’t Skip Meals: Skipping breakfast or lunch to “save calories” for a big dinner often backfires, leading to extreme hunger and overeating. Eat balanced meals throughout the day to stay grounded.
3. Manage Emotional Eating
The holidays can bring up a lot of emotions, and food is often used as comfort. Here’s how to approach emotional eating mindfully:
Pause and Reflect: Before reaching for food, ask yourself, “Am I physically hungry, or am I eating out of stress, boredom, or sadness?”
Create a Coping Toolbox: Write a list of non-food activities that bring you comfort, such as journaling, calling a friend, taking a walk, or practicing deep breathing.
Eat Intentionally: If you choose to eat in response to emotions, do so with intention and without judgment. Sit down, savor the food, and allow yourself to enjoy it fully.
4. Honor Hunger and Fullness
Listening to your body is one of the simplest and most effective ways to eat mindfully:
Use a Hunger Scale: Rate your hunger on a scale of 1 to 10 before eating. Aim to start eating when you’re at a 3 or 4 (slightly hungry) and stop when you’re at a 7 or 8 (satisfied).
Avoid Getting Overly Hungry: Long gaps between meals can lead to ravenous hunger, making it harder to eat mindfully. Plan regular meals and snacks to maintain steady energy.
Recognize Fullness: Pay attention to how your body feels as you eat. Stop when you feel comfortably full, not stuffed.
Ready for More? Download the Free Guide!
If these tips resonated with you, the "Mindful Eating During the Holidays" Guide and Workbook dives even deeper with worksheets, trackers, and actionable strategies to help you:
Navigate holiday meals without guilt.
Address emotional eating with compassion.
Fully savor your food and the holiday experience.
📥 Click here to download your free guide now and enjoy the holiday season stress-free and guilt-free!
Looking for support and accountability in your health, movement, and nutrition journey? Join Megan, Kim & Bekah
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