7 Tips for Mindful Eating During the Holiday Season

Ate app

15 Nov 2024 | 3 Minute Read

Traveling during the holiday season can be a joyous time filled with family gatherings, new experiences, and of course, delicious foods. But staying mindful with food choices and movement while traveling can be challenging. Here are 7 practical tips for enjoying your holiday meals and treats while maintaining a balanced approach to health and wellness.

1. Plan Ahead for Healthier Travel Meals

• Airport Meals: Airports now offer a wider selection of healthy choices. Opt for meals that include lean proteins, whole grains, and fresh fruit to keep you fueled. Many cafes have salads, whole-grain sandwiches, and yogurt parfaits. Or if you’re looking to skip the airport costs, pack a healthy snack with you just remember don’t bring liquids!
• Road Trip Snacks: Pack nutrient-dense snacks like nuts, fruit, and protein powder to be more aware of what you are eating rather than choosing the random gas station snacks that usually lead to impulse purchases. The healthier snacks that you’re likely to pack will provide energy and keep blood sugar levels stable.
• Fast Food Restaurants: If fast food is the only option, don’t stress. Many chains now offer salads, grilled chicken, and smaller portions to help you maintain a nutritious food intake on the road. And don’t forget that one or two meals that have to be consumed out of the norm are not the one’s that are going to make or break your health journey!

2. Be Mindful with Portion Sizes

• Use Smaller Plates to Sample New Foods: It’s natural to want to try everything on the table, especially if you’re enjoying local cuisine.Taking smaller portions and platting it on a smaller plate lets you taste different foods while filling the plate, and still enjoying a variety of new things. Your mind will think that the fuller smaller plate is just as satisfying as two or three pieces on a bigger plate. Don’t worry, if you’re still craving something, go back for another! But don’t get ahead of yourself right at that first moment.
• Listen to Your Body’s Fullness Cues: This is key in the practice of mindful eating. Pay close attention to your body’s signals of hunger and fullness to guide whether you should be fueling up more and adding more to your plate if you find yourself constantly hungry, or opting for a little less if you feel like you’re overly stuffed each time you eat.
• Don’t Skip Meals: Skipping regular meals to “save up” for a holiday feast can backfire, often leading to overeating. Sticking to a normal routine helps you avoid extreme hunger, so you can savor your favorite foods in moderation.

3. Focus on Nutrient-Dense Foods First

• Prioritize Lean Proteins and Whole Grains: Whether you’re at a holiday meal or eating on the go, choosing foods rich in protein and whole grains will help maintain energy levels and keep you satisfied.
• Add in Healthy Fats: Nuts, seeds, and avocados are examples of foods that contain healthy fats and can keep you full for longer periods, reducing the temptation to overeat during meals.
• Stay Hydrated: Drinking water throughout the day helps prevent confusion between thirst and hunger, which can often lead to unnecessary snacking.

4. Practice Gratitude and Savor Each Bite

• Slow Down and Enjoy Each Meal: Slowing down helps you appreciate your food, recognize hunger and fullness cues, and enjoy your eating experience. Take a deep breath between bites and engage in the taste, texture, and aroma of each dish.
• Practice Gratitude for Your Meal: Take a moment to feel grateful for the food, the people around you, and the experiences that come with holiday gatherings. This mindful approach can deepen your enjoyment and reduce feelings of food guilt.
• Release “Food Rules” and Embrace Food Freedom: Allow yourself to enjoy holiday treats, even if they don’t fit into your usual eating plan. Embracing food freedom and giving yourself unconditional permission to enjoy all foods can make the holiday season more enjoyable and help you maintain a healthier relationship with food.

5. Incorporate Movement as Part of the Fun

• Take a Brisk Walk: Walking is a fantastic way to improve digestion and balance blood sugar levels after a big meal. A short walk with family members after eating can be a great opportunity for connection and physical activity.
• Explore with Physical Activity: Whether it’s a morning yoga session, a bike ride, or exploring on foot, travel provides ample time to stay active. Keeping up with regular exercise helps support your holiday wellness goals.
• Practice Gentle Movement: Stretching or doing light body-weight exercises is a great way to stay connected with your body, relieve travel stiffness, and balance energy levels without needing a gym.

6. Manage Emotional Eating Triggers

• Identify Emotional Hunger vs. Physical Hunger: Recognize if you’re eating because you’re hungry or due to emotional triggers such as stress, fatigue, or boredom. Practicing mindful choices, like deep breathing, can help you tune into your body’s true physiological hunger cues.
• Create Healthy Boundaries Around Food Conversations: There can be a lot of talk around the holiday table about diet, body image, or “bad foods.” Setting boundaries and redirecting conversations can help you avoid social pressure and maintain a positive eating experience.
• Seek a Balance Between Treats and Health Goals: Enjoying holiday food is part of the season, but balancing indulgences with mindful eating habits can help you feel better both physically and emotionally.

7. Enjoy Holiday Treats Without the Guilt

• Savor the Holiday Classics: Whether it’s pumpkin pie, sweet potato casserole, or other fall favorites, allow yourself to enjoy your favorite holiday foods without guilty feelings.
• Reflect on the Holiday as a Whole Experience: Remember, food is just one part of the celebration. Spend time enjoying family, friends, and traditions, which will help reduce stress and shift focus from just food to the overall experience.
• Focus on Personal Growth and Self-Care: Each holiday season can be a new opportunity to grow in your intuitive eating journey. Cultivate self-compassion, and let go of the diet mentality so you can fully experience the holiday with a healthy mindset.

Final Thoughts

Mindful eating during holiday travel is all about finding balance, staying present, and fully embracing the experiences that come with the season. By incorporating these practical tips, you can enjoy the time of year, make mindful choices, and stay true to your health goals without missing out on the delicious foods and joyful memories that make the holidays special.

Start using the Ate app today to gain a better understanding of your food choices and how they affect your mood, energy, and overall well-being. Remember, small changes lead to big improvements, and journaling your meals and emotions is a great first step toward a healthier you!

For additional insights and tools to enhance your health journey, explore the Ate blog or discover more within the Ate app. Join us as we navigate towards sustainable wellness together with Ate by your side.