A Mindful Approach to Eating During the Holidays
The holiday season is filled with gatherings and connecting with family and friends, and sometimes we easily get caught up in the moment and over indulge ourselves. With festive treats and gatherings aplenty, it’s simple to feel torn between savoring favorite dishes and maintaining healthy habits. Being mindful of our eating can help you strike the perfect balance.
Focus on Healthy Choices Most Days
While the holidays often come with their share of rich meals and sweet treats, aiming to eat nutritiously most days can make a big difference. Fill your plate with whole, nutrient-dense foods like quality proteins, healthy fats, fruits, vegetables, and whole grains. Also, making sure to drink plenty of water. At gatherings, starting with eating more protein-based and healthy fat options can help you feel full faster and may limit over-snacking and eating. By nourishing your body regularly, you’ll feel energized and ready to fully enjoy the occasional indulgence without overdoing it. Another option is swapping out certain ingredients in favorite dishes and treats with healthier options such as using pure maple syrup or honey as an alternative to sugar.
Enjoy Your Favorites—Without Guilt
Grandma’s famous pie or that once-a-year casserole shouldn’t be off-limits. Instead of labeling these foods as “bad,” embrace them as part of your holiday experience. Mindful eating means savoring every bite, being fully present as you enjoy the flavors and textures. When you give yourself permission to indulge occasionally, it’s easier to avoid feelings of guilt or the urge to overindulge.
Gracefully Saying “No, Thank You”
Navigating food offerings at gatherings can be tricky, especially if you’re presented with something you don’t feel comfortable eating. A kind, yet firm response like, “This looks amazing, but I’m already full,” or, “I’m saving room for [another dish],” can help you politely decline without hurting feelings. Remember, it’s okay to set boundaries that align with your health goals and preferences.
Mindful Moments
Pause before meals to check in with your hunger and fullness cues. Eat slowly, appreciating the flavors and the company. These moments of mindfulness not only enhance your dining experience but also help you feel satisfied with less.
This holiday season, embrace mindful eating as a way to enjoy the best of both worlds: the warmth of traditions and the gift of self-care. After all, a healthy relationship with food is one of the greatest gifts you can give yourself.
Book Spotlight: Eat Smarter Family Cookbook
Looking to bring healthier, delicious meals to your family table this holiday season? The Eat Smarter Family Cookbook by Shawn Stevenson is a must-read and a great stocking stuffer. This book combines science-backed nutrition advice with easy-to-make recipes the whole family will love. Packed with practical tips for boosting energy, improving digestion, and supporting overall well-being, it’s more than just a cookbook—it’s a guide to creating sustainable, healthy eating habits.
From kid-friendly meals to time-saving prep hacks, this cookbook simplifies the process of feeding your family wholesome food without sacrificing flavor. Whether you’re navigating picky eaters or aiming to enhance your family’s nutrition, Eat Smarter Family Cookbook makes healthy eating accessible, enjoyable, and fun!
By: Matt Melotte, Physical Therapist, PT, DPT, CMTPT
Matt Melotte works at Orthopedic & Spine Therapy’s De Pere location. Matt always tries to sustain a positive environment and likes to make patients laugh. “Laughter is a great healing power. I want all of my patients to know that they are not just another injury or surgery, and not just another illness coming in the door. I treat the whole person, and enjoy watching them plan for the future and improve their quality of life.” He received his doctorate from Carrol University and has been with OST since 2014. Matt enjoys spending time with his family and friends, especially his wife Kristin and their daughter Sully. Click here to learn more about Matt.