Nutrition Corner
Mindful Eating for the Holidays: Savoring the Season
November brings gatherings, good food, and the start of the holiday season, a time that can easily shift from “just one cookie” to “how did I eat five?” Mindful eating is all about slowing down, savoring each bite, and finding joy in the food and company you share. It’s not about restriction, it’s about awareness, balance, and gratitude.
What Is Mindful Eating?
It’s Eating with Intention - Not Interruption
Mindful eating means being present during meals - noticing how your food looks, smells, and tastes, and recognizing your hunger and fullness cues.
Try these small shifts:
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Pause before eating and take a deep breath.
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Eat without distractions like phones or TV.
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Put your fork down between bites.
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Stop eating when you feel satisfied, not stuffed.
Holiday Plate Guide
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It’s easy to overdo it during holiday meals. Here’s a simple visual to guide your plate:
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½ plate: vegetables or salad
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¼ plate: protein (turkey, tofu, beans)
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¼ plate: whole grains or starchy sides
Add in your favorite treat or dessert - and enjoy it fully, guilt-free!
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Smart Swaps for Holiday Dishes
You don’t have to give up comfortable foods to eat healthy.
Try these easy swaps:
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Use Greek yogurt instead of sour cream in dips or mashed potatoes.
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Roast sweet potatoes instead of adding marshmallows.
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Choose whole grain rolls over white bread.
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Bake instead of frying when possible.
Sources:
https://nutritionsource.hsph.harvard.edu/mindful-eating/