Eating Mindfully During the Holidays: Tips to Savor Every Bite

Enjoy Your Holidays Without the Overeating Dread

Do your holidays and days off revolve around eating more than fun, travel, relaxing, or catching up with friends and family? Do you look forward to the time off but dread the inevitable holiday overeating and subsequent weight gain? If you answered yes to these questions, we have included the following tips on eating more mindfully this holiday season.

Growing research indicates that people who eat more mindfully enjoy a diversity of food, are optimistic, have better self-esteem, and maintain healthier body weights. Here are a few tips to help you eat mindfully and enjoy your food during the holidays:

Savor Special Foods

1. Choose Enjoyment

   Eat and enjoy foods that satisfy your needs. If it’s a special celebratory dish that you don’t have often, give it your full attention. Avoid eating on “autopilot.” Focus on the meal by reducing distractions such as the TV. Sit down quietly at the table and savor your food, whether it’s a piece of shortbread or a fruit mince pie.

   
   

Engage Your Senses

1. Use All Five Senses

   Eat mindfully by engaging all five senses:

   
   

• Aroma: What does the food smell like? Is it strong, subtle, or odorless?

• Appearance: Observe its color and serving size. Is it large or small?

• Sound: What sounds does it make? Is it crunchy, soft, or silent?

• Texture: How does it feel? Is it hard, soft, wet, or squishy?

• Taste: What flavors stand out? Is it sweet, sour, salty, or bitter?






How much room do I have in my stomach? Am I too full or not full enough

Check Your Hunger Level

1. Assess Before Eating

   Check your hunger level before eating. Ask yourself:

   
   

• Is it snack time or mealtime?

• What feels good in your stomach?

• Do you prefer warm, cold, or hot food?

• Does your body crave certain foods?



Visualize “trying on” different foods. Will a biscuit satisfy your hunger level, or might a smoothie be better? Consider how long until your next meal or snack. Will the food you choose keep you satisfied until then?

Treat Your Appetite Wisely

1. Think of It as an Expense Account

   Treat your appetite like an expense account. Decide how much you want to "spend" on appetizers or main meals. Do you want to save room for dessert? Plan accordingly to enjoy every bite without overindulging.

   
   

Choose Wisely

1. Stop If It Doesn’t Satisfy

   If the food you’ve chosen doesn’t taste as great as you expected, stop eating it. You can give it to the dog, chickens, or even compost it. It’s a waste if you continue eating something you don’t enjoy at the expense of something you may like much more.

   
   

Be Mindful of Snacking

1. Avoid Mindless Grazing

   At this time of year, snacks and candies can be plentiful at parties or special occasions. Avoid mindlessly eating food and grazing unconsciously. This behavior can lead to overeating without truly enjoying the food or remembering the experience.

   
   

Mindful Eating Beyond the Holidays

1. Carry the Habit Forward

   Mindful eating is not just for the holidays. Practice these techniques throughout the year. It will lead to a healthier relationship with food and a more enjoyable eating experience.

   
   

In conclusion, eating mindfully during the holidays can enhance your experience. By focusing on the food, appreciating its qualities, and being aware of your hunger signals, you can savor every bite while avoiding the dread of overeating.

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