The holiday season brings celebrations, busy schedules and plenty of food. With that comes a familiar pressure: The idea that one must “earn” holiday meals through exercise or restraint. But food is not something you have to work for before you deserve to enjoy it. Instead, this time of year can be an opportunity to practice mindful eating, honor traditions and care for both your body and mental health.
Kimberly Collins, MS, RDN, LD, CHC, a registered dietitian and certified health coach with Memorial Hermann, says that food plays a major emotional role during the holidays. “Celebrations among different cultures have one thing in common: food is always at the center of it,” she says. “It’s traditionally how we show and express our love, with friends and family, no matter where you come from.”
Because food carries meaning and memories, the goal is not restriction. “Food is one part of culture to be celebrated,” Collins explains. “However, you want to be mindful of how much you're eating,” Collins says. “Celebrations are not a reason to gorge yourself.”
Mindful Enjoyment Instead of Restriction
The holidays are busy, and all that rushing around can affect how you eat. Collins notes that with shopping, family visits, volunteering and end-of-year deadlines, it's easy for people to fall into the habit of grabbing fast food because they're super busy. When you add office parties, potlucks and multiple family gatherings, it’s not hard to imagine yourself putting on a few unintended pounds by the end of the holidays if you’re not careful.
Yet rather than avoiding holiday foods, Collins recommends mindfulness throughout the season. “Try to be aware of what you’re eating throughout the season,” she advises. “But be sure to enjoy it, too.”
Collins offers several practical suggestions on how to eat mindfully that you can employ during the holiday season and beyond:
- Keep a regular eating schedule. With all the hustle and bustle of the season, this can be challenging, but meal planning is so important to keep you from falling into the trap of fast food and office treats.
- Have staples available. Holiday traffic is no joke, especially if you’re looking for last-minute gifts. To support your goal of eating mindfully, be sure to always keep healthy staples in your fridge. This could include grilled chicken, boiled eggs or prepped veggies that you can quickly turn into a meal. This will stop you from reaching for a frozen pizza or ordering takeout.
- Don’t skip breakfast. When it comes to the big holiday feast, Collins says that a lot of people opt out of eating breakfast to leave room to overeat. But this strategy can backfire. “If you walk into your holiday feast stark ravenous, you’re going to put a lot more on your plate,” she says. Collins advises you to not only eat breakfast that day but also make sure it is packed with protein.
- Scan the buffet table. Before you pick up your plate, Collins suggests doing a lap around the buffet. Knowing what’s available before scooping it out of the tray can help you plan your meal, mitigating your “eyes being bigger than your stomach” and the risk of putting too much on your plate.
- Be intentional with desserts. The hardest part for many folks is the dessert table. And while it may be easier to show restraint with the pie slices, those “snackable items” (like fudge and finger food desserts) can keep you grazing. Collins says this may be the toughest part of the meal. “You’re going to have to be intentional,” she advises. “Tell yourself, ‘I'm going to have this, but I'm going to have to pass on that.’”
- Eat slowly and enjoy the conversation. One of the biggest tips is to take your time with your meal. Giving your body time to register fullness can help reduce overeating and give you extra time to hear stories from your family.
Sneaky Calories to Watch For
Holiday tables are full of traditional favorites, but many dishes contain more calories and added sugars than people expect. Collins notes that several items can quickly add up during a long day of celebrating, especially when portions grow or when multiple gatherings happen between November and the New Year. Here is a list of some of the most common sources of sneaky calories:
- Desserts and holiday sweets. If you like pumpkin pie around the holiday season, have a slice! But reconsider whether those seconds, thirds or fourths are necessary.
- Sweet potato dishes loaded with add-ins. While the sweet potato is an incredible vegetable, its nutrition profile diminishes when someone adds in all “the good-tasting stuff” like brown sugar, butter and marshmallow fluff.
- Carb-heavy sides. The holidays feature a ton of carb-heavy sides like mashed potatoes, dressing and dinner rolls, which will sit with you afterward. Collins says to be mindful of how much of these foods you’re putting on your plate.
- Alcohol and high-calorie mixers. Watch out for these liquid calories. Having a glass of wine is one thing, but if you’re pouring cocktails with lots of sugary mixers (think eggnog), you’re taking on a lot of sneaky calories.
Many people try to offset the sneaky calories of holiday meals by exercising more intensely. But as Collins says: “You can’t outrun a bad diet.”
Her point is simple: Exercise can’t make up for excessive calorie consumption. Instead, it’s important to maintain balanced portions on our plate and use exercise to build strength. After all, having more muscles can help burn more calories.
Exercise supports digestive health, improves mood, supports heart health and reduces stress.
Enjoy the Season with Joy and Balance
The holidays are full of meaning, celebration and food. Collins reminds us that mindfulness does not require restriction; it simply helps us stay connected to our intentions. Whether you enjoy your favorite slice of pie, take a walk with family or savor a long, hearty meal, the goal is not perfection. It is awareness, balance and joy.
