{"id":38455,"date":"2025-10-21T07:00:06","date_gmt":"2025-10-21T07:00:06","guid":{"rendered":"https:\/\/updates-www.mccdn.io\/vitals\/?p=38455"},"modified":"2025-10-10T22:02:51","modified_gmt":"2025-10-10T22:02:51","slug":"mindful-holiday-eating-tips-to-avoid-overeating","status":"publish","type":"post","link":"https:\/\/updates-www.mccdn.io\/vitals\/mindful-holiday-eating-tips-to-avoid-overeating\/","title":{"rendered":"Mindful holiday eating: How to enjoy food without overdoing it","gt_translate_keys":[{"key":"rendered","format":"text"}]},"content":{"rendered":"

Gathering with loved ones during the holidays often means gathering around food. From rich casseroles to decadent desserts, the season invites us to indulge in dishes that evoke comfort and tradition.<\/p>\n

But disruptions in routine, anxiety around food choices and social pressure often conspire to make eating during the holidays feel like a fraught experience. It doesn\u2019t need to be, though.<\/p>\n

\u201cFood is meant to nourish both our bodies and our souls,\u201d says Brittany Thorpe, MS, RD, CSOWM, a registered dietitian and nutritionist<\/a> at the MultiCare Rockwood Weight Loss & Bariatric Surgery Center<\/a>. \u201cOur food choices during the holidays may differ from what we typically eat day-to-day, and that\u2019s OK. It\u2019s important to allow yourself to enjoy special holiday foods.\u201d<\/p>\n

Whether you want to improve your relationship with food or just avoid a food coma, a mindful approach to eating can help you savor holiday treats without going overboard.<\/p>\n

6 mindful eating tips to enjoy holiday meals without guilt<\/h2>\n

Mindful eating, similar to intuitive eating<\/a>, is all about tuning in to your body\u2019s cues and paying attention to the experience of food. It can help you feel more satisfied physically and emotionally when eating, making it less likely you\u2019ll overindulge or eat impulsively.<\/p>\n

These strategies can help you apply a mindful approach to eating this holiday season \u2014 and year-round.<\/p>\n

1. Rethink \u2018good\u2019 vs. \u2018bad\u2019 foods<\/h3>\n

When you look at a holiday spread, do you categorize certain foods like sugar cookies as \u201cbad,\u201d and other foods like celery sticks as \u201cgood\u201d?<\/p>\n

This is the way many of us were taught to think about food. But this attitude interferes with a mindful approach to eating and can lead to unhealthy behaviors \u2014 a cycle of restriction, cravings and overeating followed by feelings of guilt or failure.<\/p>\n

So, what\u2019s a better way to think about food?<\/p>\n

\u201cFood is morally neutral \u2014 there\u2019s no such thing as good or bad foods,\u201d says Jennifer Banks, MS, ARNP, FNP-C, a board-certified family nurse practitioner<\/a> at MultiCare Rockwood Clinic – Quail Run<\/a>. \u201cWhen we stop labeling foods in this way, we take the power away from them, and you\u2019re less likely to overindulge. Enjoying all foods in moderation supports a well-rounded diet.\u201d<\/p>\n

2. Recognize hunger and fullness cues<\/strong><\/h3>\n

As you embrace a more positive approach to food, start practicing mindful eating by recognizing your body\u2019s cues and responding appropriately.<\/p>\n

Is your stomach growling? Do you feel irritable? Is your energy level flagging? If so, you may be hungry. Consider the last time you ate and whether it\u2019s time for a meal or a snack.<\/p>\n

On the other hand, do you feel satisfied? Have your hunger signals stopped? If so, it may be time to put down the fork, even if there\u2019s food left on your plate.<\/p>\n

\u201cTrusting our bodies to tell us when we need to eat, or when it\u2019s time to stop eating, helps us set healthy boundaries with food,\u201d Thorpe says. \u201cThis lays the foundation for setting those boundaries with others if they pressure you to eat more.\u201d<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"excerpt":{"rendered":"

Gathering with loved ones during the holidays often means gathering around food. From rich casseroles to decadent desserts, the season invites us to indulge in dishes that evoke comfort and tradition. But disruptions in routine, anxiety around food choices and social pressure often conspire to make eating during the holidays feel like a fraught experience. […]<\/p>\n","protected":false,"gt_translate_keys":[{"key":"rendered","format":"html"}]},"author":367,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[127,87],"tags":[],"class_list":["post-38455","post","type-post","status-publish","format-standard","hentry","category-healthy-living","category-nutrition-wellness"],"acf":[],"yoast_head":"\nMindful holiday eating: 6 tips to avoid overeating - MultiCare Vitals<\/title>\n<meta name=\"description\" content=\"Struggle with holiday overeating? 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