Mindful Holiday Eating

The phrase “holiday eating” conjures up lots of vivid and varied images, depending on our age and upbringing.

Cheese balls. Swedish Meatballs. Bubbly or mulled wine. Colorful cookies. Candied nuts. Eggnog. Chicken wings. Candies. And hopefully some healthy dishes too, such as vegetable and fruit trays, sparkling waters and mock cocktails, hard cheeses and lean meats, olives and humus.

But regardless of the dishes, it’s safe to say that in the coming weeks most of us will be facing a table or three covered with rich and filling spreads.

So, let’s add a couple words to our initial phrase and talk about “eating mindfully during the holidays.”

First here’s what three mindful practitioners with the Kripalu Center for Yoga and Health have to say about mindful eating.

“Mindful eating is the practice of being present while we eat,” says Lisa Nelson, MD, Director of Medical Education.

“Mindful eating also includes becoming mindful, often through curiosity and kind self-observation, of one’s relationship to eating. Are we hurried, distracted, grateful, bored, or exquisitely interested in the act of eating? Are we eating because we are lonely, overwhelmed, exhausted, or anxious? Is it the crunch of the food that pulls us to it, or its sweetness? Perhaps it is the crispness or mushiness of the food that creates our desire for it. Creating a mindfulness practice about our relationship with eating is a helpful skill for supporting behavior change or intervening on behaviors that no longer serve us,” says yoga teacher Sarahjoy Marsh.

“Often people are astonished at how much enjoyment they can get out of one bite. I remind guests to remember what the holidays are about—and to get as much sweetness from relationships during that time as they can,” says nutritionist Annie B. Kay.

4 Tips for Mindful Holiday Eating

1. Don’t leave home on an empty stomach
   Often our tendency is to eat sparingly before a gathering we know will include yummy dishes. But then we arrive at the party and head straight for the food table. “Excellent pre-party snacks combine complex carbohydrates with protein and unsaturated fat, like apple slices with peanut butter or a slice of turkey and cheese on whole-wheat pita bread,” according to Harvard Health Publishing.
2. Speaking of food table, don’t stand next to it. That’s obvious but often festive sights and sounds (and alcohol) can cloud our senses and we lose track of how much we’ve eaten. Also chewing gum or sucking on a mint can keep us from reaching for food, as can putting down (or discarding) our plate.
3. And speaking of alcohol, don’t drink on an empty stomach, sip your drink and follow an alcoholic drink with a glass of water or soft drink. Ask your host about non-alcoholic drinks on the menu, from beer to mocktails.
4. “Be buffet savvy. At a buffet, wander ’round the food table before putting anything on your plate. By checking out all of your options, you might be less inclined to pile on items one after another. And don’t ignore fruits and vegetables,” Harvard Health advises.
5. Don’t just focus on the food. The holiday gathering is a time to reconnect with family and friends so join in the fun, whether it’s dancing and singing around the piano, or sitting by the fireplace to reminisce with others.

Make mindful eating year-round

Hopefully mindful holiday eating tasted so good, you’ll want to practice it year-round.

That’s what Lisa Hardesty, clinical health psychologist at Mayo Clinic Health System in Mankato, MN, recommends. Here are her four suggestions for a healthy relationship with food.

1. Identify the reasons why you want to eat healthier, such as body image, emotional well-being, health concerns.
2. Anticipate when you may have more difficulty making healthy choices and create a plan for those times.
3. Survey the food options in front of you and decide which ones you want and how much you want before filling your plate. When you sit down to eat, savor your food.
4. Allow for unhealthy indulgences but decide when and where you will make those choices and practice moderation.

"Don't despair if you temporarily lose control of your food choices," Hardesty says. "Remember, consistency is key – not perfection."