‘Intuitive eating’ can help you cope
Intuitive eating is an approach to food and eating that encourages listening to your body's hunger and fullness cues and honoring your cravings and preferences without strict diets or food rules.
During the holiday season, when there's often an abundance of food and social gatherings, applying intuitive eating principles may be challenging but will help maintain a healthy and balanced approach to eating. This means listening to your body and paying attention to hunger and fullness cues. Here are some intuitive eating principles to keep in mind during the holidays:
- Eat Mindfully: Slow down and savor each bite. Engage your senses and be present with the flavors, textures, and aromas of the food. Many of us only eat certain foods during the holidays, so take time to enjoy those dishes. Avoid distractions at meals and set your fork down in between bites.
- Respect Your Fullness: Honor your fullness signals and avoid overeating. Allow yourself to leave food on your plate if you're satisfied, even if others are still eating. We want to give our brain 20-30 minutes to register what we’ve eaten.
- Honor Your Cravings: Allow yourself to enjoy your favorite holiday treats and foods without guilt. Morality shouldn’t be associated with food so avoid the self-talk saying, “The gingerbread cookie is bad for me,” because this internal monologue itself can be harmful. Practice using neutral, descriptive words to talk about holiday foods, such as tasty, savory, spicy, or sweet, instead of good or bad.
- Reject Diet Mentality: Avoid restrictive thoughts and dieting behaviors. Take the holidays to enjoy spending time with loved ones and reject negative body or diet conversations, too. If someone says, “I’ll eat better on January 1st,” be kind as you encourage self-affirming language, discourage diet talk, and remind those you are with to simply enjoy the holidays.
- Cope with Emotions Without Using Food: Holidays can be stressful for most of us. Find healthy coping mechanisms for stress, anxiety, or emotions that don't involve food. Engage in activities that bring you joy, such as walking through a light display, ice skating, reading by the fire, holiday craft parties with friends, and more. Focus on the joy of spending time with loved ones, creating memories, and engaging in meaningful activities during the holiday season.
- Practice Gratitude: Focus on the positive aspects of the holiday season and express gratitude for the food, experiences, and connections you have. Thank your body and mind for its efforts daily. Thank your loved ones for their time with you. Thank your food for its nourishment. Mindfulness practice involves appreciation for all things.
- Be Kind to Yourself: Be gentle with yourself if you eat more than you intended or if things don't go as planned. Remember that each meal is a new opportunity to make choices that align with your intentions. If too much of one food makes you uncomfortable, learn from this and practice more mindful eating the next time you are around that food. This also means the next meal is not punishment or restrictive. Don’t skip breakfast because you are going to a holiday dinner party. This tells our body we are getting food inconsistently and your self-control at that dinner party may be jeopardized.
By practicing intuitive eating principles, you can navigate the holiday season in a way that honors your body and allows you to fully enjoy the festivities.
If you are interested in learning more about nutrition, ask your primary care provider for a referral to a dietitian today. Learn how St. Mary’s can help at https://www.stmaryshealthcaresystem.org/health-and-wellness/nutrition.