How To Practice Mindful Eating Over The Holidays
December 20, 2023
The holidays are just around the corner, and with food playing an important role in the festivities it can be easy to stray away from regular eating habits - which is okay! We have put together a quick guide on how to practise mindful eating and maintaining healthy habits over the holidays, without missing out on the celebrations!
Mindful eating involves having sensual awareness with food, paying attention to the food and enjoying it - without worrying about calories, macros or experiencing any guilt. It involves listening to your hunger cues by eating when you are hungry and stopping when you are full!
Follow Your Hunger Cues
It may be tempting to skip breakfast and lunch to make space for the main event, but it’s better to follow your regular eating routine to avoid overeating. Skipping breakfast is associated with a greater risk of weight gain and obesity - this may be due to an increase in appetite after skipping a meal. It is also important to stop eating when you are feeling full. You can enjoy your favourite foods in moderation, as there is no reason to eat past fullness. Overeating can also make us feel sluggish and nauseous, so it is best to try and stick to regular portions.
Stay Hydrated
It is important to drink enough water to aid digestion and help your body absorb nutrients from food. Staying hydrated is especially important if you are consuming alcohol, as alcohol is a diuretic it can increase water losses and potentially dehydrate you - opt for one glass of water per alcoholic drink to prevent dehydration!
Make A Balanced Plate
Make sure your meals include a variety of foods and colours, including protein, complex carbohydrates, and veggies. There are plenty of ways to make a holiday meal balanced, nutritious, and delicious at the same time - variety is key! By including some of your favourite vegetables, meats or other protein sources, and healthy fats, it can help enhance satiety, support digestion, and make us feel energised.
Move
Try to get some steps in throughout the day - not only can activity provide a nice break from festivities, but moving may also aid digestion and help stabilise blood sugar levels. This can be especially beneficial after a large meal, as it may speed up digestion which can offer some relief if feeling uncomfortably full. No need to hit the gym or run a 5k - light physical activity such as walking or yoga have been shown to have these effects!
Enjoy Your Favourite Holiday Treats Free Of Guilt!
Christmas only comes once a year, and a big part of mindful eating is to eat without feeling guilt! During the holidays we may enjoy certain foods that we don’t consume the rest of the year, and it’s simply not worth worrying about the nutritional values of said foods if they make the holiday season more enjoyable!
