As the holiday season is upon us and there is so much to celebrate, you may also be feeling the stress of various demands. Holiday feeding and eating patterns may play a part of the stress you or a loved one is experiencing. 

Food has become a staple of holiday traditions and celebrations within our society. Holiday-specific recipes, seasonal-specific foods, and baked goods to honor a celebratory time have become ingrained in our daily life. These traditions can leave those who have a difficult relationship with food feeling tense and conflicted. Here are some tips for eating mindfully and intentionally around the holiday season:

Tip 1: Food provides you energy. 

When we look at the many purposes of food, most importantly it is to fuel our body. Whether that food be a chocolate chip cookie or a chicken Cesar salad, food will bring your body and your brain necessary energy and alertness to function; all food has nutritious value to offer your body. Challenge yourself to eliminate the labels (healthy vs. unhealthy) from food this holiday season and remember, all foods are beneficial to the body!

Tip 2: Acknowledge and honor your hunger cues. 

This is a great time of the year to get back to listening to and honoring your body. When you notice that bit of emptiness in your stomach (or however you individually experience hunger), make the choice to give your body what it needs! This might mean eating before the pre-determined dinner time, and that’s okay. If you wait until you’re ravenously hungry to eat, chances are you might eat and eat and eat until you’re uncomfortably full. Instead, notice when your body is asking you for fuel, give it what it needs, and again notice when your body is sending you gentle ‘full-for-now’ cues. Noticing when your body feels satisfied is a great time to end the feeding ritual. 

Tip 3: Provide yourself options. 

Holiday times are a great time to fully experience your food preferences and palate because of all of your possible food options. Since all food provides your energy and nutrition, why not serve it all together? Serve your proteins, veggies, fruits, grains, desserts, breads, and appetizers side by side and see what your palate craves. Notice what your body thinks smells, looks, and tastes goods and allow yourself to have it!

Tip 4: Enjoy your food, unconditionally! 

Remember that food is supposed to taste good and be enjoyed. So, remind yourself that eating is allowed to be a satisfying and pleasant experience. Reject any dieting messages or ‘food hacks’ to eat this not that this holiday season. When you deprive yourself of a certain food or attempt to suppress your cravings, they will only come back stronger than before. Instead, be aware of what your body is desiring, allow it to be satisfied, and nourish yourself unapologetically.

Tip 5: If you’re eating, only eat. 

The best way to attend to your hunger cues and fully appreciate your food is to put all distractions aside and allow yourself to solely focus on your food when it’s time to eat. Pairing eating with any other distractions simultaneously (scrolling your phone, playing a game, watching a show, etc), will cause you to lose touch with your body’s hunger and fullness cues. So instead, focus on the smell, taste, texture, aroma, and appearance of your food (and the wonderful company you’re sharing it with) to more fully enjoy your eating experience!

Happy holidays and happy eating!