By Jaime Joshi Elder
With fall just around the corner, the holiday season is almost here and that means family, friends and food.
Whether you’re getting together for the holidays or to watch a football game, this time of year can be stressful for those looking to maintain a healthy weight and good nutritional practices.
Practicing mindful eating can transform your holiday experience, allowing you to savor the moments and flavors without guilt.
Mindful eating is about paying attention to your body’s signals and making conscious choices, not about deprivation.
“Prioritize lean protein like turkey and beans before filling your plate with carbs and sweets so you can stay fuller longer,” said bariatric and foregut surgeon Michael Shockey, MD of Advanced Surgical Physicians. “Protein helps you feel satiated and will reduce the likelihood of overeating less nutritious foods.”
Portion control is also key for maintaining a healthy balance.
“Give yourself a moment before going back for seconds,” he said. “This brief pause allows your body time to register fullness, which is often a delayed signal.”
Mindful eating involves slowing down and being present with your food and Dr. Shockley encourages eating without the distraction of a screen, be it a television screen or a phone.
“The simple act of paying attention to your food while you’re eating can significantly impact how much you consume and how you feel afterward. Put the phone down, turn off the TV, and give yourself permission to really focus on your food,” he said. “A good tip is to stop eating when you’re satisfied and not when you feel stuffed.”
The holidays are meant for enjoying treats, and mindful eating doesn’t mean you have to skip them. It’s about being deliberate.
“No-one is saying you have to avoid your favorite holiday treats. Just enjoy them in moderation by picking your favorite dessert and savoring it slowly, instead of sampling everything,” Dr. Shockley recommended.
“Mindful eating isn’t about perfection—it’s about paying attention and giving your body what it needs,” Shockey says. “Small steps add up, and you deserve to feel good about the way you nourish yourself.”
By incorporating these practices, you can enjoy the holiday season with less stress and more joy, truly savoring every moment and meal.