The holiday season is a time of joy, celebration, and let’s be honest—delicious food! From festive feasts to sweet treats, there’s no shortage of indulgences. However, the hustle and bustle of the holidays can often lead to mindless eating, which may leave you feeling sluggish or unwell. This year, let’s focus on practicing **mindful eating** during the holidays to enjoy the season while maintaining your health and well-being truly.

What is Mindful Eating?

Mindful eating is the practice of being fully present during meals, paying attention to the flavors, textures, and sensations of the food, as well as your body’s hunger and fullness cues. Practicing mindfulness can create a healthier relationship with food, enjoy your meals more, and prevent overeating.

Tips for Mindful Eating During the Holidays

1. Slow Down: Take your time when eating. Aim to chew each bite thoroughly and savor the flavors. This will enhance your dining experience and allow your body to recognize when it’s full. A good rule of thumb is to pace yourself to eat your entire meal over 30 minutes.

2. Listen to Your Body: Before reaching for that holiday treat, pause and assess your hunger levels. Are you truly hungry or eating out of habit or for emotional reasons? Tune in to your body’s signals and eat accordingly.

3. Create a Relaxing Environment: Set the mood for meals by creating a calming atmosphere. Turn off distractions like the TV or phone and enjoy conversations with family and friends. This can help you focus more on your meal and less on external stressors.

4. Serve Smaller Portions: Regarding holiday spreads, it’s easy to pile your plate high. Instead, try serving smaller portions. You can always return for seconds if you’re still hungry, but starting small can help you avoid overeating.

5. Be Selective with Treats: The holidays are full of tempting sweets and snacks, but you don’t have to indulge in everything. Choose your favorite treats and enjoy them mindfully, rather than mindlessly munching on everything in sight.

6. Stay Hydrated: Sometimes, our bodies confuse thirst for hunger. Keep a glass of water nearby and sip throughout the meal. Staying hydrated can help you better understand your hunger cues.

7. Engage Your Senses: Pay attention to the colors, smells, and textures of your food. Engaging your senses can enhance your enjoyment and appreciation of the meal.

8. Reflect After Eating: After the meal, take a moment to reflect on how you feel. Are you satisfied? Did you enjoy your food? This practice can help you identify patterns in your eating habits and adjust as needed.

9. Be Kind to Yourself: The holidays can be a time of indulgence, and that’s perfectly okay! If you overeat or stray from your habits, be gentle with yourself. Acknowledge that it’s a part of the holiday experience, and return to your mindful eating practices at the next meal.

Final Thoughts

Mindful eating during the holidays can enhance your enjoyment of food and help you maintain a balanced approach to eating. By savoring each bite and listening to your body, you can create a more positive relationship with food and enjoy the season without guilt.

Wishing you all a joyful, delicious, and mindful holiday season!

Megan Mwangi, ARNP 

Complete Care of Iowa