Nutrition Tip - Mindful Eating through the Holidays

Mindful Eating Through the Holidays

On average, Americans gain 1 - 2 pounds every holiday season. While not a significant weight gain, it adds up over the years if it is never lost. If you start at age 18 and gain one pound a year, that adds up to an extra 32 pounds by the time you are 50. That is significant weight gain. Make a difference this year and aim to simply maintain your weight. One of the best ways to do that is to start being mindful.

Mindful eating is a technique used by many to help control mindless overeating. It is allowing yourself to become aware of the positive and nurturing opportunities that are available through food selection and preparation. It incorporates all of your senses to help you choose food that is satisfying and nourishing to your body, not just delicious. It takes away judgement about foods, like “this food is good” or “this food is bad.” With practice, mindful eating makes you aware of physical hunger and satiety cues so you can make a healthy decision when it comes to food.

Mindful eating is especially important during the holidays. The holidays are a time of increased stress for many. We are busy shopping, socializing, wrapping gifts, decorating, and many other tasks. It is also a time of financial stress for many. The excess stress is taxing on our body and it can lead us to eat more. During this time, mindful eating can help you manage stress as well as your weight. Here are a few tips to help you be more mindful this season:

Tip One: Reflect

Pause and think about your current situation. Ask yourself, am I bored? Am I rushed? Am I stressed? Am I angry? Take a moment to differentiate between your wants and needs. If you are not hungry, you don’t need that food.

Tip Two: Sit Down

Don’t eat on the go. Avoid eating while standing such as grabbing little candies or treats while walking around the office or picking at food while you cook. Make it a point to sit down and eat.

Tip Three: Turn off the TV and any other device

Distractions make us less aware of what and how much we are eating. While you sit down and eat, make sure you have no electronics around and you can focus on what you are eating.

Tip Four: Serve out your portions

Try to resist eating straight from the bag, box, or container. Take one plate of food with you to the table and put the leftovers away.

Tip Five: Pick a smaller plate or bowl

If you follow the “clean plate” rule, aim for a smaller plate to control portion size.

Tip Six: Chew your food

Take the time to really chew your food. This will slow down your eating and give your gut time to tell your brain you are full. It takes about 15-20 minutes for your brain to realize you are full.  

Tip Seven: Put your utensil down

In between each bite, put your utensil down

Tip Eight: Pay attention

Notice the flavor, texture, smell, and taste of your meal. This helps create a better relationship with food and is more satisfying.