The holidays can feel like a free pass to fill your plate—twice, maybe even three times—especially when relatives start insisting, “You’ve got to try Aunt Martha’s famous pie!” But while the season does call for celebration (and delicious desserts), it’s also possible to enjoy festive meals without leaving yourself weighed down, physically and mentally. Overeating isn’t inevitable, and no, you don’t have to guiltily dodge the dessert table all night. Instead, you can indulge with a dose of mindfulness.
First, let’s talk portions. Yes, it’s holiday magic in a casserole dish, but you don’t have to load up an entire mountain of sweet potato casserole to experience the joy. Taking smaller portions helps you savor each bite and keeps you from feeling uncomfortable later. Remember, you can always go back for seconds if you’re truly still hungry (hint: often, you won’t be).
Next, there’s the external pressure. Whether it’s grandma’s “You look too thin, eat more!” or your best friend’s “Come on, it’s the holidays!”—we’ve all been there. Politely thank them, assure them that you’ve tasted their wonderful dish, and shift the conversation back to the fun stuff—like catching up on the year’s highlights. It’s completely okay to set gentle boundaries.
Another crucial tip: slowing down. Try chewing each bite thoughtfully, setting your fork down between mouthfuls, or taking a moment to sip water. Believe it or not, your brain needs time to register that you’ve eaten. By not rushing, you’ll be more in tune with your body’s cues and less likely to sneak in a fifth helping of mashed potatoes.
Finally, enjoy the holiday spirit. Engage with friends and family, share stories, and focus on the togetherness rather than the buffet. With a dash of awareness and a sprinkle of self-compassion, you can indulge in holiday cheer—without ending the season on a too-tight belt!
f you need personalized guidance on improving your diet, Home Nutrition Coach is here to help you build a holiday eating plan that suits your lifestyle!