Holiday Eating
Mindful Eating for the Holidays Written by Jennifer Yoon RDN, LDN, IBCLC
The Holiday Eating Season is upon us, and with celebrations, food, and treats continually at hand, maintaining healthy eating habits can be very difficult. Mindful Eating techniques are based on listening to your body, eating when hungry, enjoying food, and stopping when satisfied. Mindful Eating can help you enjoy the holidays while maintaining healthy habits. • Enjoy the special treats you really want. Really enjoy them. Eat them slowly and without distraction. And when you are satisfied, stop. Pass on treats that you can have any time of year. • Avoid going to events and gatherings hungry. Don’t skip meals. Eat small, light meals prior such as fruit, yogurt, a small salad, veggies and hummus, or some soup. • Stand away from the food tables at parties and family gatherings. • Take a small portion of favorite dishes. Go back for another small portion if needed. • Holiday meals are often heavy on high calorie starchy foods. Roasted vegetables or a green salad loaded with veggies are healthy additions to the holiday table and are much lower in calories. • Eat slowly and drink water throughout the meal. • Avoid the misery of feeling overly full. Stop eating when you are satisfied. • Take a container with you to take some favorite foods home to enjoy later. • Adults should use alcohol in moderation. Alcohol calories add up fast, and can derail normal hunger and satiety signals resulting in over indulging. • Avoid having tempting treats easily accessible. Store away or freeze sweets received as gifts. Pull out small amounts as needed to take to gatherings or enjoy for months to come. • If treats and goodies are in abundance around the office, choose a small portion of a favorite to have for dessert. • Have a few easy meals on hand for busy nights. A frozen pan of pasta or containers of soup that can be reheated in a pinch can prevent
unhealthy fast food runs. If take out is necessary, avoid fried foods. Choose establishments that offer salad, whole grains, vegetables, and baked or grilled proteins. Physical activity is an important part of a healthy lifestyle and part of Mindful Eating practices. Use these tips to achieve or maintain beneficial mind and body movement through the holidays. • Prioritize your exercise routine during holiday busyness for a feeling of health and well-being. • Be active with family during holiday gatherings. Take a walk, play tag, throw a Frisbee, organize a family football game. • Take the emphasis off of the food. Plan a craft, look at family photo albums, play a card game or charades. • Build new habits. Manage the stress and busy-ness of the holidays without using food. Try meditation, breathing exercises, rest, or exercise to cope with stress. Restrictive diets and regimented eating will lead to stress, frustration, and feelings of failure- especially over the holidays. Learn to listen to your hunger, honor your food desires without over indulging, and stop when satisfied. Move your body regularly and get adequate rest. Be well this holiday season.
AHN Pediatrics-Pediatric Alliance • Winter 2020/2021 • www.ahnpediatrics.org
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