The holiday season is fast approaching, but that doesn’t mean that you need to put your health and wellness goals on hold! Consistency is key when building healthy habits at any time of the year. Allowing yourself to enjoy fun holiday foods, but in a mindful, balanced way can prevent you from derailing the trajectory of your wellness journey. Continue reading for tips to incorporate mindful eating during the upcoming holiday season:
Picture the Hunger/Fullness Scale
Learning to assess your hunger and fullness cues can be an extremely helpful tool to minimize overeating while still enjoying your favorite holiday foods. When you are at a holiday gathering or sitting down for your annual holiday meal, focus on rating your hunger from 0 to 10. 0 being ravenous and 10 being overly full to the point that you feel sick. Ideally, we want to eat at a 3-4 on the hunger scale, when feelings of hunger are just starting, to prevent overeating and uncomfortable levels of fullness. We don’t want to eat until we are at a 10 on the hunger scale, but at a 6 or 7 when our hunger is comfortably satisfied. Slowing down and pausing while eating, while also chewing your food thoroughly, can help you recognize when you are starting to become full. Keep in mind that it takes about 20-30 minutes for our brain to register that we are starting to feel full after eating!
Eat Consistently
Fueling yourself with a healthy breakfast and snacks leading up to your holiday eating occasions can be beneficial to prevent overeating. In most situations, it’s not the best idea to “save all of your calories” for the holiday meal, as this can cause overeating and excess levels of fullness.
Add Color When Possible
Many holiday foods may not be high in fiber, so it’s important to focus on adding color to your plate as much as you can. Fruits and vegetables as part of holiday appetizers or dishes can minimize calories, while also adding a fiber boost to aid in fullness and balance blood sugar. If you are attending a holiday gathering, offer to bring a fruit or veggie tray. At your main holiday meal, try to balance out the entrees or sides with fruit or veggie options as much as possible.
Minimize Distracted Eating
Distracted eating at holiday gatherings often leads to overeating – no one wants to leave feeling sick from eating too much! Using a smaller, appetizer size plate can be helpful to keep your portions in check while socializing. Before going back for seconds or another festive drink, make sure to take a pause and check in with your hunger cues!
By: Lauren Zust, MPP-D, RD, LD | Rock Valley Health Registered Dietitian