Stay Festive and Fit with Mindful Holiday Eating Strategies

The holiday season brings delicious food and festive gatherings, but can also lead to unwanted weight gain. Deborah McLean, RD, a registered dietitian at Doylestown Health, suggests integrating mindful eating strategies into your routine to navigate this period and keep the scale from tilting up.

What is Mindful Eating?

Mindful eating means being fully aware of your eating experience, and what better time to try a new habit than the holiday season when delicious foods abound. “This means paying attention as you eat and slowing down to enjoy every bite,” says Deborah. “Chew slowly, breathe between bites, and put your utensils down as you taste and savor your food.”

Benefits of Mindful Mealtimes

Practicing mindfulness during meals can offer advantages such as:

Improved Digestion - Eating mindfully can improve digestion and reduce discomfort.

Increased Satisfaction - Knowing hunger and fullness signals can enhance the pleasure of meals.

A Better Relationship with Food - Mindfulness can reduce feelings of deprivation while encouraging a healthy mindset toward eating.

The Power of Slow Eating

Research from the University of Rhode Island found that slow eating can significantly reduce calorie intake. “When participants took their time with a meal, they consumed 67 fewer calories in 20 minutes,” says Deborah.

Why Slow Eating Works

“It takes around 20 minutes for your body to send the satiety signals telling the brain you are full,” says Deborah. When you take your time, you are more likely to recognize you are full before overeating. “Slower consumption leads to better nutrient absorption and minimizes digestive issues,” she adds.

Strategies for Holiday Success

Planning gives you an edge, so decide on healthy meals and snacks before a gathering. Deborah suggests eating a healthy snack before the party.

When you arrive, take a moment to survey the scene, look over the food options and prioritize more nutritious options, like salad or vegetables with lean protein.

Don’t let anyone sabotage your well-being. If you meet a food pusher, Deborah suggests politely declining extra servings without finishing your plate to signal that you’re satisfied.

The PRESENTS approach

Deborah explains that by practicing mindful eating strategies this holiday season, you can focus on being present, savoring your food, and enjoying friends, family, and delicious meals without the extra pounds. She suggests the PRESENTS approach:

Plan your meals and snacks.

Rest and Relax: Get enough sleep. We need about 7-9 hours to manage stress.

Exercise: Physical activity can boost mood and energy levels.

Swap: Use healthier substitutions in recipes, such as replacing butter with applesauce or Greek yogurt.

Nourish/Notice: Be aware of what you consume and focus on nourishing options.

Taste: Take your time and enjoy the rich flavors as you eat.

Small Bites: Use smaller plates and portions to help control intake.

Need guidance for managing your weight?

An easy-to-follow program that you may start at any time, Doylestown Health’s The Simple Weigh provides a multi-faceted look at lifestyle habits regarding food, physical activity, and mindfulness that will guide you to lifelong weight management success.

Members receive a color-coded food tracker, recipes, tips, and tools designed to encourage healthier choices moving forward. Individualized meal plans focus on whole foods such as fruits, vegetables, whole grains, and lean proteins while limiting fat and highly processed foods. Vegetarian and low-carb meal plan options are also available.

Designed for flexibility, The Simple Weigh is offered year-round. After attending for a year, you become eligible to participate for free. Classes are offered in person at the Health and Wellness Center in Warrington.

For registration, program, and fee information, and to schedule your consultation, please contact Deborah McLean, RD, at 215.345.2356, Deborah.Mclean@PennMedicine.upenn.edu. Deborah is also available for individual nutrition therapy and counseling for diabetes and cardiovascular, digestive, and eating disorders for adults, kids, teens, and families.