Health, diet, fitness, life

The holiday season can be a time of delicious food and time spent with loved ones, but it can also be stressful as we navigate the abundance of food and our body’s cravings. I think we have all experienced feelings of anxiety or guilt around the food we eat during the holidays, but it doesn’t have to be this way.

Food is a huge part of most holiday celebrations and it plays an important role in our cultural and family traditions. Being overly restrictive with your eating during the festivities can hamper your enjoyment of the season and may take a toll on your mental health.  Here at Fit Kitchen, we believe every food can be part of a healthy diet and we encourage you to do the same. Check out some tips below on how to eat more intuitively this year and how to enjoy those holiday treats without the guilt.

Listen to Your Body and Your Senses

Let the signals from your body and your stomach guide you through holiday eating. With the abundance of food that often comes with holidays, it can be easy to overindulge and continue eating even after we feel full. This usually leads to some uncomfortable feelings after the meal, and maybe regret or guilt too.

To prevent over-eating, make sure to eat consistent meals and snacks each day, rather than starving yourself for one big meal. This will help you to pace yourself and to feel more in control. Listening to your body also means you may have to say “no” to seconds or to some of the dishes on offer. Remember that you know yourself best and the amount you eat is in your control. If family pushes back or continues to offer more food, politely decline and offer gratitude, but explain that you’ve had enough.

You can also use your senses to guide you and to help you enjoy each bite of food. Take in the sights and aromas before deciding what looks the most delicious to you. Remember, you don’t have to try everything just because it’s there. Enjoy the foods you choose by eating slowly and savouring the holiday flavours.

Don’t Plan a Diet for January

Planning a restrictive diet to start in January can trigger overindulgence and feeling out of control around holiday foods because your brain knows it’s the last time you can enjoy “unhealthy” foods. If you know you won’t be able to eat your favourite foods in January, it will be very difficult to just have one cookie, or just one drink at a holiday party. This can lead to binging to feeling overly full come the end of the night.

Rather than planning a restrictive diet for the new year, try to adopt a mindset of balance and moderation throughout the holidays and into the coming months. Giving yourself permission to eat what you want can eliminate cravings and prevent binging. This practice might feel new and foreign at the beginning, but we hope it can help you to feel more in control around an abundance of food.

Don’t Get Defeated

One common pitfall of eating around the holidays is the mindset that once you’ve had one treat, you’ve ruined your diet and might as well keep indulging. This can cause over-eating and a “cheat-day” mentality that will likely lead to feelings of guilt or shame the next day. Once again, give yourself permission to enjoy the holiday foods you love and remember that one or two treats won’t ruin the progress you’ve been making. Take each day as it comes and don’t be too hard on yourself.

In Conclusion…

Food is at the centre of most holiday celebrations and it should be enjoyed! Instead of setting unrealistic restrictions on your eating, or planning a cleanse for January, allow yourself to eat what looks most delicious this year. Practice balance by continuing to eat consistently throughout the day and by listening to your body’s cues. Try to be mindful as you eat and to savour the flavours of the season. We hope these tips will help you in gaining a sense of control and reducing any guilt associated with the holiday foods you eat this year.

Adapted from the following sources:

Centre For Discovery: Intuitive Eating Practices During the Holidays

Dietitian Alissa Rumsey: Intuitive Eating During the Holidays