Mindful Eating During the Holidays
While the holidays are a special time of celebration with friends and family, most holiday gatherings tend to be centered around food. However, there are ways to be mindful around holiday food and ensure that you have a healthy and happy holiday season.
Q. Do I have to completely avoid sweets during the holidays?
A. Allow yourself some special treats during the holidays! However, if holiday cookies or other treats are a big temptation for you, try having just one a day to avoid deprivation and then overeating. If you enjoy making holiday treats, give some away as gifts to avoid having large amounts of treats in your kitchen.
Q. What are some general healthy holiday tips?
A. It can be difficult to manage your stress and emotions this time of year. If you’re feeling sad or depressed, turn to family members or friends for comfort rather than food. Another tip is to lower your expectations surrounding the holidays. Focus on having fun and making memories rather than having the best decorated house in the neighborhood or baking 20 dozen cookies. Q. What are some healthy eating suggestions for someone who is attending a holiday gathering?
A. A key to managing your food is to control overeating. If you’re going to a holiday gathering and bringing a dish to pass, consider bringing something like a salad or fresh fruit. Don’t deprive yourself of foods that are truly special to you this time of year but consider avoiding unhealthy foods that you can have at any time. After the meal is over, move to a room without food, or even suggest an activity like sledding or skating, if the weather is appropriate.
Q. Are there are other suggestions for having a healthy holiday?
A. Other suggestions include eating a little before you go to an event so that you aren’t overly hungry; be careful with cocktails, as alcohol can be heavy in empty calories; give leftovers to guests as they leave if you are the host; pass on everyday snack foods like nuts, chips or pretzels and have foods that are memorable to you instead.
Q. How can I stay active during the holidays?
A. Staying active during the holidays is essential for maintaining your well-being. Try to incorporate physical activities into your holiday traditions, such as going for a family walk after dinner, playing a game of touch football, or participating in a holiday-themed fun run. Keeping active will help balance out any indulgences and keep your energy levels up.
Q. What should I do if I'm feeling stressed about holiday gatherings?
A. If holiday gatherings are causing you stress, take time for yourself to recharge. Practice relaxation techniques such as deep breathing, meditation, or yoga. Setting aside time for self-care can help you feel more centered and better equipped to enjoy the festivities without feeling overwhelmed.
Q. How can I support loved ones who might be struggling with holiday eating?
A. Encourage open conversations about food and holiday stress and be a supportive listener. Offer to participate in non-food-related activities together or share tips for mindful eating. It’s important to foster an inclusive environment where everyone feels comfortable and supported in their choices
Anna Most, M.S., R.D.N., is an oncology dietitian with the James T. and Elsa U. Pardee Cancer Wellness Center located on the campus on MyMichigan Medical Center Midland.
