Is holiday eating a source of stress? ‘Intuitive eating’ can help bring back holiday joy!

For far too many Americans, eating is a source of stress and guilt, especially during the holidays. It doesn’t have to be that way. There is an approach to eating that encourages listening to your body's hunger and fullness cues while honoring your cravings and preferences. It doesn’t require strict diets or food rules. It’s called intuitive eating.

Intuitive eating is not a diet; it’s a holistic approach to food, beverages, and nutrition. It’s something you can use all year long, but especially during the holiday season, when there's often an abundance of food and social pressure related to eating. Holiday social gatherings and tables groaning with tempting bites and dishes may be challenging, but the principles of intuitive eating can help you maintain a healthy and balanced relationship with 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 brains 20-30 minutes to register what we’ve eaten. If you have loved ones who are worried you don’t like what they prepared or pressure you to eat more than you want, assure them that you are enjoying each bite.
• Honor Your Cravings: Allow yourself to enjoy your favorite holiday treats and foods without guilt. Morality shouldn’t be associated with food, so change the self-talk that says, “The gingerbread cookie is bad for me.” This internal monologue itself can be harmful. Instead, 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, strolling through the woods, 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 an 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. Similarly, avoid making the next meal restrictive, and especially not a form of punishment. Don’t skip breakfast because you are going to a holiday dinner party. This tells our body you 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 Nutrition Team can help.

Take it to the next level: Join an eating competence course!

Learn more about forming a good relationship with food with St. Mary’s Eating Competency course. 

This 6-week course consists of six live virtual coaching sessions that help you learn the clinically validated Eating Competence model for adults. Competent eaters tend to have:

1. Better health outcomes
2. Are more active
3. Sleep better
4. Have improved lab results
5. Are more self-aware and self-accepting. 

The course includes a workbook, journal, eating competence survey, and a 30-minute individual review of your survey results with Registered Dietitian Kathryn Filipiak, RDN, LD. If you have struggled with dieting in the past and feel food is an uphill battle, this class is for you. Sign up today!

Learn More About Our Eating Competence Course