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5 Tips from a Dietitian for Holiday Eating: Embrace Intuitive Eating and Family Time

The holiday season, with its festive spirit and abundance of food, often brings mixed feelings about eating. It's a time for joy and family, yet many of us struggle with navigating the holiday table. As a registered dietitian, I advocate for a balanced approach, blending intuitive eating principles with the joy of family gatherings. Here are five essential tips to help you enjoy the holidays without food-related stress.


1. Honor Your Hunger and Fullness Cues:

Listen to Your Body's Signals. The core of intuitive eating is understanding and respecting your body's hunger and fullness cues. During holiday meals, check in with yourself. Start eating when you're slightly hungry and stop when you're comfortably full. Remember, it's okay to leave food on your plate.


2. Ditch the Diet Mentality:

All Foods Fit in Moderation. Holidays are a time to enjoy foods that hold special meaning. Allow yourself to savor these treats without guilt. When you permit yourself to enjoy all foods, it lessens the likelihood of overindulgence and fosters a healthier relationship with food.


3. Savour Your Favorites:

Eat Mindfully and Joyfully. Focus on the flavors and textures of your favorite holiday dishes. Eating slowly and mindfully enhances satisfaction and prevents mindless overeating. Remember, it's not just about the food but the experience of enjoying it.


4. Balance Your Plate:

Aim for Nutritional Variety. While it's essential to enjoy holiday specialties, also include nutrient-rich foods like vegetables, fruits, lean proteins, and whole grains. A balanced plate helps maintain energy levels and overall health during the festive season.


5. Prioritize Family and Connection:

Focus on Togetherness. The essence of the holidays is spending time with loved ones. Shift the focus from food to the joy of being with family and friends. Engage in conversations, play games, and create memories. Food is just one part of the celebration.


The holiday season is a time for celebration, not stress over food. By embracing intuitive eating principles and focusing on family and togetherness, you can enjoy a balanced and joyful holiday experience. Remember, it's about creating happy memories, not counting calories.



image of a holiday dinner table with whole roasted chicken, corn and salad/ showing hands of people, each picking a food they like

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