Holiday parties can be a challenge for anyone trying to eat mindfully. The abundance of rich foods and tempting desserts can lead to overeating, but with a little preparation, you can navigate these gatherings while still enjoying yourself.
Tips For Staying In Control
Don’t Arrive Hungry or Skip Meals Earlier in the Day It might be tempting to “save room” for a big holiday dinner, but arriving overly hungry can lead to overeating. Instead, eat balanced meals and snacks earlier in the day, focusing on protein and fiber to keep your blood sugar stable.
Survey Before You Serve. Take a moment to scan the buffet or food table before filling your plate. Choose a mix of your favorite treats and healthier options.
Use the Plate Method Fill half your plate with veggies, a quarter with lean protein, and the remaining quarter with a starch or indulgence.
Pace Yourself Eat slowly to enjoy each bite. Chewing slowly helps you tune into your body’s hunger and fullness cues. Pause between servings- give yourself 15-20 minutes after finishing your plate before deciding if you want seconds. Often, this is enough time for your body to feel satisfied.
Embrace Balance, Avoid Restriction Remember, it’s okay to indulge in your favorite holiday foods—it’s part of the joy of the season. The key is to do so mindfully and in moderation. Restricting your favorites is no fun and often leads to bingeing later.
Bring a Healthy Dish If you’re attending a potluck or family gathering, offer to bring a dish you know fits your wellness goals. A colorful veggie platter, a whole-grain salad, or a lightened-up dessert are great options.
Decide What’s Worth It Holiday meals often include nostalgic or special dishes that you look forward to all year. Instead of trying everything, prioritize the foods you truly enjoy. For example:
Love your grandma’s pumpkin pie? Plan for a slice and savor it without guilt.
Indifferent to store-bought dinner rolls? Skip them and save your appetite for something more meaningful.
Focus on the People, Not Just the Food Shift your focus from the food to the fun of being with loved ones. Engaging in conversation or playing games can help distract from the urge to snack mindlessly.
As you navigate holiday parties, the key is balance and mindfulness. By taking small steps like balancing your plate, listening to your body, and choosing foods that truly satisfy you, you can enjoy the festivities without feeling like you’ve overdone it.
Finally, remember that holiday gatherings are about more than just the food—they’re about making memories. Enjoy yourself, but also trust yourself to make mindful choices that leave you feeling good both during and after the event.
Happy holidays, and here’s to celebrating with balance!