10 NYC Dietitian Tips for Mindful Eating During the Holidays (and All Year)

In the previous post, we discussed how to maintain your weight loss goals during the holidays. A key part of wellness isn’t so much what we eat but how we eat. In the bustle of year-end work deadlines, holiday shopping, school programs, family visits, and social commitments, it can feel like the world is pulling us in a hundred different ways.

Who has time to sit down and enjoy a meal?

We recommend you channel Julia Child and the French way of dining to not only enjoy your holiday meals more but also reset your relationship with food. Also, during such a stressful time of year, flu season takes its hold and doesn’t let go. By improving the way we eat, we can also give our immune system the necessary support it needs. This all leads to improved wellness.

How? We want to revisit mindful eating.

 

10 Mindful Holiday Eating Tips:

  1. Eat Slowly: Take time to chew thoroughly and savor each bite, allowing yourself to fully enjoy the flavors and textures of your food.
  2. Listen to Your Body: Check in with your hunger and fullness cues before, during, and after meals. Eat when you’re hungry and stop when you’re satisfied.
  3. Focus on the Experience: Sit down at the table without distractions like TV or phones, and engage in the sensory experience of eating.
  4. Enjoy the Special Treats: Enjoy holiday treats without guilt, focusing on moderation rather than restriction.
  5. Practice Portion Awareness:  (Beware of portion distortion!) Use smaller plates and bowls to help manage portion sizes and reduce the temptation to overeat.
  6. Take a Break Before Getting Seconds: Wait a few minutes after finishing your first serving to see if you’re still hungry before returning for more.
  7. Stay Hydrated: Drink water throughout the day and before meals to help prevent mistaking thirst for hunger. At parties, sip on your favorite holiday beverage, then, after one cup, switch to fizzy water with a splash of lemon. Keep it festive!
  8. Savor Traditional Dishes: Focus on the taste and nostalgia of your favorite holiday foods, and take time to appreciate the memories associated with them.
  9. Plan for Balance: Pile your plate with vegetables and fruits and lean cuts of meats. Go light on the gravy and sauces. Incorporating nutritious foods alongside indulgent ones ensures you get essential nutrients, even during festive meals.
  10. Practice Gratitude: Reflect on the food you have and the people you’re sharing it with. This helps shift your mindset from overconsumption to appreciation.

 

So, yes. Eat your Aunt Mary’s famous sweet potato pie, your family’s latkes, traditional roasted lamb with buttery mashed potatoes and gravy, or those deep-fried, cheesy buñuelos. Food is tradition. Food is home and history and family. Food makes that holiday experience. You should enjoy every bite.

 

 

 



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