1. Enjoy the season
Food is certainly more plentiful this time of year, especially foods we consider treats. Focus on other parts of the holiday that are special for you as well. Decorations, gift giving, time with family and friends, time off from work, snowball fights. Make special traditions that don’t center on food.
2. Practice mindful eating
The holidays bring thoughts of turkey, stuffing, pie, chocolate, and many other goodies. When choosing holiday foods, choose your favorites and savor every bite. Choose an amount of food that leaves you feeling comfortable rather than overfull. You can have more of your favorite foods whenever you feel hungry again, especially if you bring home leftovers!
3. Practice mindful drinking
Try choosing water, seltzer, flavored seltzer or tea rather than juice, soda, eggnog or alcoholic beverages. If you choose to drink alcoholic beverages, do so in moderation. They will contain calories, extra calories from mixers, and often lead to mindless eating. Notice what happens for you if you choose to drink alcohol and decide if this fits in with your overall health goals.
4. Be active
Exercise can help manage holiday stress, reduce appetite, and boost your immune system. Make a plan to be as active as possible, especially during the holidays.
5. Make a plan
Think about what you want your holiday to be like. Think about how you want to feel after you eat. Make a plan to make this feeling a reality.
6. Make vegetables the main event
If you are hosting holiday dinners, this will be easy. If you are a guest, consider making vegetables your contribution to the meal. They will help you feel full, give you lots of energy, and keep you well during this busy season.
7. Try healthier versions of your favorite recipes
There are many quick and easy low-fat holiday recipes online and in cookbooks. Try something new this year!
8. Just say “no” to food pushers
Make a plan for how you would like to feel after you eat. Think about the potential food pushers at your holiday and practice how you will respond to their attempts to get you to eat more than you would like. Try something like this, “That sweet potato pie is just delicious, but I’m too full to enjoy another bite. May I take some home so I can enjoy it again tomorrow?
9. Keep perspective
One meal will not make or break you. Gently refocus your energy on mindfulness if you overindulge.
10. Resist the temptation to diet after the holidays
Planning to diet in the new year often leads to overeating around the holidays. Plan on NOT dieting in the new year.
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