Nutrition Corner: Managing Holiday Meals Through Mindful Eating

dishes we continued to make for years because that is what we always made rather than considering if it was a dish that everyone loved. We all had a good laugh when we realized we were still making the green bean casserole that nobody liked. We have since changed out some family recipes for new holiday traditions of fancy salads and roasted cauliflower and brussel sprouts with bacon. From a nutritional standpoint, it is not the few holiday meals or holiday parties that kill the diet, but the choices we make all year to select whole and fresh food that makes the biggest difference. Mindful eating or intuitive eating is about focusing on the experience of eating a good meal. It changes the way we eat our food by slowing down to enjoy and appreciate the taste and smell of food. The non-judgmental stance that is the freeing part of mindful eating works by letting go of negative associations of food that we put in our bodies. For some, these negative associations might be guilt or shame associated with higher calorie meals or deserts. Oftentimes, people will quickly eat a food labeled as “bad” only to feel guilt later. Mindful eating works in the opposite way of diets or calorie counting by focusing on consciously eating and noting why we are eating certain foods. The goal of mindful eating is to focus on hunger cues rather than eating for comfort or emotional reasons.

10 Holiday Ideas to Increase Mindful Eating Habits

1. Continue to eat meals throughout the day when you feel those hunger cues. Do not save up for one large meal at the end of the day when you’re more likely to consume more food and alcohol because you are starving.

2. On days when you know a higher calorie meal will be consumed, have a few smaller meals or snacks during the day so you aren’t starving by the time you eat.

3. Beware that alcohol is an appetite stimulate and adds to your overall calories intake. Drink slowly and enjoy your favorite holiday alcoholic drink.

4. Eat and enjoy your favorite holiday dishes but have smaller portions. Focus on the importance of eating slowly and enjoying the food.

5. Enjoy the food. Eat slower and savor each bite. When we eat slower, it allows our brain to catch up with our stomach so we can have better awareness of hunger and stop triggers.

6. Make yourself an appetizer plate instead of standing by the appetizers. Again, appreciate your appetizers.

7. At the main meal take larger portion of proteins and vegetables and smaller portions of starchy carbohydrates like the breads, stuffing, potatoes, sweet potatoes, and rice dishes.

8. Balance large calorie days by eating non-starchy vegetables and lean proteins (chicken, fish, eggs, tofu) and some fruit the next day.

9. Don’t wait until New Year’s to set healthy eating goals. Do an honest assessment of whether you are eating too many meals out, eating a lot of processed foods, or eating too quickly. Eating more meals at home using fresh and whole ingredients can make all the difference. Check online for new recipes to mix it up and make it fun!

10. You might be amazed at how taking the time to be mindful of these tips can lead to healthier eating. The biggest take home here is to be mindful and appreciative of what you put in your body.

Kasey Taylor, R.D., is available for consultation and appointments at SCC. Please call our front desk at (520) 344-0056 for more information or to schedule an appointment.