5 Tips for Intuitive Eating During the Holidays
I can’t even express to you how many times I would have a pure and utter meltdown before a holiday party. (sorry mom!)
The expectation of looking nice, trying on clothes when I was uncomfortable in my own body, and then the STRESS of what foods I should eat and how to avoid the “bad” foods.
These moments all ended the SAME - me late at night, sneaking all the sweets in the dark hoping no one walked in the kitchen, binging until I gave myself the worst stomach you could imagine.
Waking up feeling guilty and forcing myself to do cardio I didn’t really want to do, the next morning.
Oh, the spiral was endless and quite honestly, miserable.
But - guess what? I figured it out.
How to enjoy myself. GASP!
Therefore restore FUN back to the holidays, which is what they are really about.
And I want that for you. Truthfully, I didn’t know life could be so amazing, so…
Here are my 5 best tips for intuitive eating during the holidays!
Bring a dish you feel comfortable eating
When my anxiety was at my highest around food, the easiest way to ease my stress when the unknowns of the food at a party were overwhelming, was to bring my own dish. It was something I knew I wanted to eat, therefore I wouldn’t go hungry at the party and mentally I wouldn’t spiral. Eventually, I promise, you will feel comfortable eating other’s dishes - but we have to meet ourselves where we are at and at the beginning of our holistic journey - so this may be our best option for right now.
Ask yourself: “What meal makes me feel nourished and calm?”
Let got of the “All or Nothing” Mentality
Holiday eating isn’t about being "perfect" or "blowing it." It's about enjoying the experience. Give yourself permission to savor your favorite holiday foods—yes, even that creamy mashed potato casserole or the cookies shaped like snowmen. Restriction often leads to rebellion, so embrace the middle ground.
Remind yourself: “I can enjoy this now, without making it the entire centerpiece of my day.”
De-stress before entering the food smorgasbord
The holidays are stressful in one way or another, whether it’s seeing certain family members, worried about the “perfect” gift, or just an introverted persons nightmare having to go to spend time with so many people. A lot of the times we turn to food in stressful moments, but this holiday season make sure to curate time for yourself that de-stresses you. Is it a yoga class? A long walk outside? Binge reading your favorite book?
Think about: “What’s a small act of care I do for myself this week?”
Honor your hunger and fullness cues
When food is in front of you, you don’t have to eat it if you aren’t hungry and vice versa - if you are craving something, you don’t have to abstain from it if you are hungry. Think of hunger as a gas gauge. Skipping meals or "saving up" for a big feast usually backfires, leading to overeating and discomfort. Instead, eat when your body signals hunger. Have a balanced breakfast or snack before heading to holiday gatherings so you're arriving as your most present and grounded self—not ravenous and frazzled.
Consider this: "Am I eating because I’m enjoying this, or just because it’s in front of me?"
Look around at your surroundings
The holidays are meant for rest and enjoying others company. If the doubts and anxiety around food start to creep in, take a moment to look up and around. Take in the conversations around you, find something in the room that brings you joy.
Reflect on: “What do I want to remember most in this moment?”
I wish I could go back in time and tell myself everything will be okay and to enjoy the many parties I stressed over, but I can’t… so I hope this is your sign that food is our friend, not our enemy, and this time of year is sacred in so many more ways than what food we are consuming.
Happy holidays and remember, small steps climb big mountains!
Lots of love,
Tia
