Mindful Eating for the Holidays
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“Just one more,” “I’ll skip breakfast to save room for dinner out later,” “Take the pop (soda to a non-midwesterner) or dessert home with you or I’ll finish it all,” or “I’ll just do a longer run to make up for it,” are among the statements that I would say to give myself permission to eat and drink certain things or to “overeat” during the holidays or when going out to eat. These thoughts are the opposite of mindful and intuitive eating that kept me stuck in an unhealthy relationship with food. When a friend introduced me to the concept and book, Intuitive Eating by Tribole and Resch (highly recommend), I was intrigued with the idea that I could improve my relationship with food and drink–actually keeping things like soda and chips in the house. I could not eat them in one setting and listen to my hunger cues when going out to eat.
To help you improve your relationship with food and be healthier over the holiday season, I’ve compiled some tips you can start using now and carry with you throughout the year. These tips will help you manage a healthy body weight, reduce uncomfortable gut symptoms, and help to turn around disordered eating patterns and thoughts that might creep in. When implemented, these tips have helped both myself and many of my clients. You can enjoy your holidays without feeling physically and mentally yuck. Use the pictured hunger scale as a reference to guide you through these practices.
Before the meal
Don’t show up starving/Have normal meals: Skipping meals beforehand to save the calories for later just sets us up to arrive at meals super hungry (hunger scale 1 or 2) and to be more likely to overeat (hunger scale above 6). This commonly leads us to bloating, stomach cramping, or for some, even getting sick. Plus, skipping meals can lead to overeating more calories than our body actually needs. It also sets us up to make unhealthy choices when we are overly hungry. Arriving at meals at a good place on the hunger scale allows us to make healthier and more mindful choices.
Check-in with stress levels and emotions: Practicing stress-reducing techniques to help manage mood before an event can improve our emotional well-being and reduce the likelihood of emotional eating or even negative impacts on appetite.
Accountability: Having a supportive spouse or family member use a non-verbal cue to check in with you during an event can serve as a helpful reminder to check in with yourself. Ask beforehand if they are willing to do this. However, this should not be a “food police” scenario, with comments like “Haven’t you had enough,” or “That’s a lot” and “That’s not much”. Those comments are not helpful. A gentle touch on the arm can serve as a kind reminder to slow down or to suggest an alternative activity, like playing a game, rather than lingering near the food
Hydration: Don’t show up thirsty. If we don’t stay hydrated, our body can send mixed signals, making us feel hungry when we are actually thirsty. Also, it’s important to maintain balance–avoid overloading on water to suppress hunger, as this can contribute to dysfunctional eating patterns.
Protein: If you start to feel hungry beforehand, having a protein snack can keep hunger in check. Many people find that having protein first can help curb overeating carbs (by the way carbs aren’t bad… check out this blog…)
During the meal
Check the environment: If you notice being near food in the kitchen triggers unnecessary eating, try stepping away to do something else (games can be a fun distraction!) or offer to help with tasks like prepping or washing dishes–it’s much harder to eat mindlessly if hands are busy or wet. Is there a particular food that makes it hard to tune into your hunger cues? Consider moving it further down the table, or better yet, if you’re hosting, keeping the food on the counter rather than at the table during the meal. Also, if a hunger check proves you’re not physically hungry, or if you feel a binge coming on, try engaging in another activity for 15-20 minutes. This break often helps shift your focus and reset your mindset.
Plate it: Serve your appetizer, sack, or meal on a plate. Plating your food helps you stay mindful of what you’re eating and encourages healthy portion sizes, rather than mindlessly grabbing from a shared platter or bag. Using the plate method can also help ensure that we are getting enough protein and essential nutrients. Check out this link for the USDA plate method. Some people may need a different method and working one-on-one with a dietitian can provide personalized guidance on nutrient needs.
Breathe/Check your hunger cues: Before eating, take a moment to breathe deeply. If you pray, this can be a great time to pause and focus on your breath. Deep breathing helps your lungs expand like an umbrella, with the front, back, sides, and stomach all expanding. This can also reduce anxiety around food. Check-in with your hunger–if it is high, be especially mindful of your choices and prepare to practice the next tip.
Slow down: Practicing an eating pace that’s neither too fast nor too slow is important for mindful and enjoyable meals. Eating too fast causes indigestion, acid reflux, and consuming more calories than your body needs. Eating too slowly can cause an unhealthy and unintentional restriction, potentially reducing nutrient intake. Eating extra slowly can also slow down the GI tract. Try putting the fork down in between bites–if you notice your hands frequently bringing food to your mouth, use that as a cue to set it down–and engage someone next to you by asking a question. You can even ask for accountability; if someone sees you eating too fast, have them stop and ask you questions so you have to pause and talk.
Reframing/Words: Pay attention to the words you say to yourself, such as “just a little bit more”, “one more bite”, or “it’s going to be a while before I can eat this again.” Stop and check in with your physical hunger (and do the next step) and remind yourself that this food will be available again, and if you don’t finish it now, you can enjoy it as leftovers later! Reflect on how you want to feel after your meal–energetic and satisfied or fatigued and bloated (which can also happen with restriction). Reframe your thoughts and focus on your health goals by aligning your actions with your intentions.
Hunger cue recheck: Check back in with your hunger cues, especially 20 minutes into your meal. If your hunger level is around 6, consider removing your plate, or if you’re dining out, boxing up the rest of your food. If you are unsure where your hunger level is, step away and engage in an activity for 10-15 minutes and then reassess how you feel. This is especially important for those with a history of restriction and those who may struggle to recognize hunger cues. If you’re uncertain, pay attention for any signs of hunger and be sure to eat if you notice them.
After the meal
Revisit your environment: Standing in front of food or keeping food in front of you after your body has had enough and you’re satisfied can hinder mindful eating. Instead, help create a mindful environment by helping with clean up, playing a game, or going for a walk. I enjoy a good game of double solitaire (similar to Dutch Blitz).
Remember, this is a process that takes time to learn: Life-long habits don’t change overnight. Learning to listen to hunger cues, recognizing your thoughts while eating, and adjusting your eating habits requires time, effort, and grace. The more we practice the tips discussed above, the more natural they will become.
The term “permission to eat" is something that we use a lot in the eating disorder community but is rarely talked about in other settings. However, diet culture often encourages behaviors that mimic this concept, such as feeling the need to exercise more, hiding food, eating when others are even though we aren’t hungry, or only eating when we are a certain weight. This mindset can lead us down a slippery slope. Remember, simply being alive is permission enough and you are worthy and deserving of honoring your hunger cues and can reconnect to them. You can enjoy food, not restrict, and not leave the party feeling bloated. Pick a few of the tips above to implement and see! Happy Holidays! Stay tuned to my blog for more posts on this topic.
