by Kristin Mackenzie, MSc, RD, Kristin Mackenzie Nutrition – 

Many of us eat on auto-pilot. When we are busy and prioritizing other things, we can lose touch with what our body is telling us. There is no time quite as busy as the holidays, so it’s no surprise our food-related stress can be at an all-time high.

My top holiday food tips often include: not skipping meals to “save up”for a holiday celebration feast, and staying hydrated to avoid hunger-thirst miscommunication. Perhaps more importantly, I focus with clients on mindful eating strategies to help them navigate joyful, healthy eating during the holiday season.

Mindful eating is developing more awareness of our eating experience in the present moment. Being attuned to what, when and how we are eating from a calm and neutral perspective – there are no “good”or “bad”foods, just as we are not a “bad person” for eating those delicious mashed potatoes with gravy! Eating mindfully can help you nourish your body and indulge in goodies with gentle awareness and without guilt – during the holidays and year-round.

Slow down. Many of us speed eat, which can wreak havoc on our ability to sense fullness appropriately. It’s true: there is a lag of about 20 minutes for your brain to send out fullness signals after you start eating. Slowing down can be tough though! My practical suggestion is to notice whether you preload your fork; is the next bite of food ready to go while you are still chewing?

Minimize distractions. Being distracted when eating – think chatting and multitasking in front of a smorgasbord of food – can impact how much we eat by dampening the fullness signals our brain sends out. Try to find a quiet(er) spot to eat, preferably sitting down, so you can better connect with the experience of eating and pay attention to the smells and tastes.

Don’t love it? Don’t eat it. There can be an overwhelming amount of choice throughout the holidays and we can feel compelled to sample a little of everything … which quickly turns into a full plate! Stick with the favourite holiday foods you know you will deeply enjoy. If you take a bite and something isn’t delicious and satisfying, it’s okay not to finish it.

Savour. The first few bites always taste the best, so make sure to check in with your satisfaction level as you eat. If you are no longer hungry and it isn’t tasting good, there is no need to clean your plate (despite what you may have been taught!).

Try to enjoy each bite. Holiday foods are often higher in calories, sugar and fat but may only be eaten a few times a year. It’s okay to enjoy! Food is about so much more than nutrition. Nana’s shortbread was about the love she baked into those cookies, not the fat content.

Even with an arsenal of strategies, it’s easy to overindulge and feel guilty afterwards. Go easy on yourself. Practise some self-kindness and try not to set any major health goals over the holidays – simply maintaining your current state of health is a huge win!