The winter holidays are a time we eagerly await all year—a season filled with cherished traditions, quality time with loved ones, and, of course, delicious food. These celebrations bring joy and nostalgia, but they can also present challenges if you’re trying to maintain a healthy lifestyle.
How can you fully enjoy your favorite holiday treats without feeling guilty or sacrificing your health goals? The key lies in mindful eating and finding a balance. You don’t have to give up indulgent dishes you love—instead, you can savor them intentionally while making room for nutrient-packed options that often grace holiday tables.
This guide is packed with tips to help you embrace the joy of the holiday season while practicing mindful eating. Learn how to strike the perfect balance between traditional indulgences and your health goals, ensuring you end the year on a positive note and set yourself up for a healthy, happy new year.
The Importance of Mindful Eating
Mindful eating means paying attention to what you’re eating, its flavors, textures, aromas, and even how it was prepared. During the holidays, it’s easy to pile up a plate without considering how hungry you are or what’s in the food. Practicing mindfulness helps you become more aware of your choices, so you can enjoy the meal without overindulging.
By eating mindfully, you’ll notice when you’re full sooner, reducing the chance of overeating. This approach lets you truly savor each bite and enjoy your favorite dishes with satisfaction and intention. As you eat, you can join the conversation while noticing the tastes, textures, scents and other qualities of the food.
Mindfulness Tips for a Healthy Holiday Season
Plan Ahead
Ensure you have healthy, satisfying options at any gathering by bringing a dish or two yourself. Simple choices like a fresh vegetable or fruit tray with low-fat dip are easy, popular options. You can also try light, flavorful air fryer appetizers like mozzarella sticks, pizza rolls or potato skins to keep things festive.
Practice Mindful Indulgence
Your favorite holiday foods can be almost irresistible, so enjoy them! Before loading up your plate, think about which dishes are truly special to you and skip the ones you eat out of habit. When you do indulge, enjoy the experience of each bite so you are satisfied when you finish.
Control Portions
Start with a plate full of vegetables and a serving of protein. After finishing those, go back for smaller portions of the indulgent dishes you love most. This approach helps curb hunger while allowing you to relish richer foods without overdoing it.
Stay Present
In our world full of distractions, especially during the holidays, keeping your thoughts in the current moment is hard. Mindfulness starts with thinking about where you are, who you are with and what you are doing. As you eat, engage in conversation while savoring the food as you chew it. If you find yourself focusing on what’s happening elsewhere or what you need to do later, try to bring your thoughts back to the present moment.
Stay Hydrated
During the holidays, avoid consuming sugary drinks like fruit punch or soda, as they add calories without nutrients. Alcohol also comes with empty calories. Be mindful—try to stick to one drink or alternate with water to stay hydrated and moderate your intake.
Balancing Tradition and Nutrition
Make Family Favorites Healthier
You don’t have to give up your favorite holiday dishes—just tweak the recipes! One strategy is to substitute healthy ingredients that won’t affect the flavors and textures.
Use nonfat plain Greek yogurt, for instance, in place of sour cream in sauces and dips. Blend cauliflower into mashed potatoes for more nutrients and a serving of non-starchy vegetables. Instead of making sweet potatoes with a high-calorie marshmallow topping, try our Roasted Maple Pecan Sweet Potatoes. Our Healthy Homemade Stuffing starts with whole wheat bread, which has more fiber than white bread.
Add Nutrient-Dense Foods
Focus on filling your plate with nourishing options first. Choose lean protein like turkey breast and pair it with a variety of colorful vegetables. Incorporate SmartCarbs like squash or sweet potatoes for a nutrient boost.
A quick way to tell if you have a balanced meal on your plate is to look at the variety of colors. The more colors you see, the healthier your dinner may be.
Be Flexible and Kind to Yourself
The holiday season is a year-end celebration—you deserve to enjoy them. If you want to indulge in a treat, give yourself permission. Savor it without guilt or regret. Savor it in moderation and balance it out with plenty of healthy foods. Remember, mindfulness is about feeling good about your choices, not restricting yourself.
Gratitude and Connection
From office parties to neighborhood get-togethers to family feasts, the holidays can be a whirlwind of events and put us in front of seemingly endless tables full of tempting treats. It can be easy to forget that the food isn’t the purpose of the season. Holiday meals bring us together and offer us opportunities to spend time with each other outside the hectic pace of daily life.
One of the holiday season’s greatest gifts is the sense of gratitude and connection we feel for the people around us. Mindfulness brings that feeling to the forefront, reminding us of what the season is all about.
Take the time to express your gratitude out loud to the people who prepared the food and with whom you are eating. You might ask everyone at the table to express one thing they are grateful for before the meal begins. Most of us don’t thank the people in their lives often enough and everyone appreciates hearing it, including you!
Take the Next Step Toward a Healthier You
Enjoying the holidays doesn’t mean sacrificing your health goals. With Nutrisystem, you can stay on track while savoring delicious, balanced meals that fit your lifestyle. From wholesome entrees to indulgent treats, Nutrisystem makes healthy eating easy and enjoyable—even during the holiday season.
Start your journey with Nutrisystem today!