The holidays are here, and I often get asked by my health coaching clients, “How can I practice healthy eating habits during the holidays?” With comfort food and desserts often at the center of all types of gatherings, it might seem like healthy holiday eating has to be limiting or depriving. Here are a few ways to keep a mindful approach to food all through the holiday season:
Slow down your eating experience
It’s said that chewing your food 20 to 30 bites is recommended to avoid heartburn and digestive troubles, yet oftentimes we find ourselves eating while multitasking. Instead of rushing through your next meal at a gathering, take time to slow it down.
Mindfully choose your food and make it a habit of sitting down to eat. When practicing adequately chewing your food, it can help to put your fork down between bites. As you enjoy your meal, tune into your body and hunger cues as you go.
Prioritize special menu items
Overeating over the holidays can feel like an expectation at times. Rather than filling up one large plate all at once, try starting off with smaller portions of your favorite foods. Going back for more if needed or for the menu items you enjoyed most.
One practice that’s helped me is focusing on the foods that I don’t find often or that I don’t cook myself. For example, rice and bread will be found at most gatherings and tend to fill up a big portion of plates at the start.
Is there a salad or vegetable dish that you can start with instead? Is there a homemade or seasonal dish that you’ve been craving? Instead of going with the usual picks, explore what’s on the table that might be new, less familiar or less common.
Bring a healthy side dish
Consider what nutritious, colorful homemade dishes might work well with your standard food spread. Volunteer to bring a healthy side as your contribution.
A few ideas include making a hearty salad, a steamed vegetable dish such as green beans or brussel sprouts, cauliflower mashed potatoes, a healthy charcuterie appetizer board or local fresh fruit salad for dessert.
Lifestyle habits outside of gatherings
Before a holiday gathering where a big meal is expected, many people choose to skip meals that day to save their appetite for the event. Try to avoid going into a gathering starving. Instead, eat as you normally would and stay hydrated throughout the day. If you can, opt out of sugar filled sodas and drinks and make it a habit to have water close by both during and after events.
The holidays can be a stressful time, which can lead to stress eating and less healthy choices. Along with practicing mindful eating habits, continue to find ways to manage stress over the holidays whether that’d be exercise, getting out in nature or prioritizing rest.
Reframe restrictions
Restriction often leads to overeating. Rather than feeling guilty by food choices or feeling like you have to limit yourself at gatherings, remind yourself to listen to your body and hunger cues, allowing food to be something you savor and enjoy surrounded by good company.
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Livia Marati is a women’s holistic health coach and founder of Ina Wellness Collective. You can send her questions and comments at livia@inawellnesscollective.com.