The holiday season can be a challenging time to eat sensibly as food is everywhere you turn. The practice of “mindful eating,” a form of mindfulness, can help you stay the course. It means being more aware of your eating habits, eating cues, and sensations. When you eat mindfully, you learn to savor your food with all your senses and become aware when you’re full. Try these mindful eating tips this holiday season and all year long! 

• Come prepared. Many tend to overeat during social gatherings because it’s easy to be distracted by all the food choices. When you first arrive at a holiday party, go on a reconnaissance mission and see what’s available. Choose carefully between what you’ll eat, sample, and avoid. 
• Recognize feelings of hunger and fullness. Try to understand the reason you want to eat. Is it true physical hunger? Or do you tend to eat when you’re stressed? Perhaps you saw or smelled something delicious, and now your stomach is rumbling. Eat only when you’re hungry. And avoid skipping meals because you have a holiday party later in the day. Try to eat a light meal or snack before you head out too. If you wait until you’re starving, you’ll likely end up eating twice as much. After you’ve had your first helping of food, wait 10–20 minutes to determine if you’re still hungry. 
• Enjoy your food. You can have your favorite dessert and eat it too! All foods can be eaten mindfully. First, choose a sensible portion size. Then eat slowly, chew your food thoroughly, and put your fork down between bites. Enjoy the taste, texture, smell, and sight of your food too. Mindful eating also teaches you not to be judgmental about your food choices—there’s no right or wrong way to eat! 

It’s easy to think, “I’ve overindulged,” and continue to overeat. Still, mindful eating can help you maintain healthy habits this holiday season. 

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