How to be a Mindful Eater during the Holidays!

October 22, 2018

By the CRMC Clinical Nutrition Team of Registered Dietitians
Is there really a way to enjoy the holidays and remain focused on wellness goals? Below are some tips on how to be a mindful eater amidst all the holiday bliss:

  • Gauge your hunger and fullness before and during the meal to avoid feeling overly (and uncomfortably) full.
  • Have a healthy snack before leaving for a party. (Don’t “starve” yourself before holiday meals—this usually results in overeating.)
  • Eat slowly and savor each bite.
  • Focus on variety from bite to bite to increase your enjoyment of the meal. (The first two bites of any food are said to provide the most satisfaction.)
  • Set down utensils between each bite.
  • Eat with your non-dominant hand.
  • Scan the meal options and make a mental plan before going through a buffet line or before food is passed around. Avoid trying a little bit of everything.
  • Make your plate and then move away from the food table toward “distractions” that might include starting a conversation, playing a game or looking at the host’s decorations and gifts.
  • Be aware of alcohol consumption. (Alcohol is more calorie-dense per gram than carbohydrates and protein.)
  • Alternate a glass of water between each serving of alcohol.
  • Split a dessert serving with a friend to reduce calorie-laden dessert portions.