Mindful eating: Three tips for the holidays

December 9, 2022

For many people, one of the best things about the holidays is the food.

From the scrumptious side dishes of creamy mashed potatoes, to the decadent desserts of apple pies and all the laughs in between. Yet, the holidays can get so busy with shopping, entertaining, decorating and going out to celebrate that we often forget to take time to relax and enjoy the season.

It is helpful to take time to pause and reflect. This reflection is sometimes referred to as mindfulness.

The term “mindfulness” was defined by Jon Kabat-Zinn as “paying attention in a particular way, on purpose, in the present moment, and nonjudgmentally.” According to an article in the Diabetes Spectrum journal, “the practice of mindfulness has helped thousands of people to live more intentionally and develop the skills necessary to manage chronic pain, disease, depression, sleeping problems, and anxiety.”

Developing a mindfulness practice, especially mindful eating, may be helpful when holiday parties and dinner invitations abound.

In this Story…

Tip #1: Reduce mealtime distractions

Tip #2: Use all of your senses

Tip #3: Be kind to yourself

Tip #1: Reduce mealtime distractions

One of the first steps to creating a mindful eating practice is to reduce distractions during meals. With our devices turned off we can be fully present for the eating experience. We can set our intention to help us savour the moment and the food. The holidays may be a time to try new foods, which can appeal to our sense of wonder as we explore different taste sensations.

Tip #2: Use all of your senses

A second step for developing mindful eating is to bring your attention to your senses. By focusing on sight, sound, smell, touch, and taste, we experience the full awareness of the food in the moment. Use all your senses in choosing food that is satisfying and trust yourself that you have the wisdom to nourish your body.

Tip #3: Be kind to yourself

A third step for mindful eating over the holidays is kindness. Be kind to yourself. For some people the holidays can often bring up difficult emotions. Challenging emotions may trigger food or alcohol cravings. Anxiety, anger and loneliness are emotions we all experience throughout life. Find kind ways to comfort, nurture and distract yourself that are separate from food and alcohol.

As you can see, food can be enjoyed in so many ways. Consider taking time to appreciate and recognize the food, the company, or the moment itself. This holiday season, embrace kindness, for yourself and others.

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