Navigating Holiday Parties: Your Guide to Mindful Eating Without Missing Out

Written by: Jason Brodo

Edited by: Rachel Hershberger

Heading into your holiday party starving can lead to poor decisions and overeating. By eating balanced meals and snacks throughout the day leading up to a holiday party, you will prime your body with the nutrients it needs for better hormone regulation, satiety signaling, and craving deterrence.
Staying hydrated throughout the day before your party or event will help send signals to your brain that you have the nutrients you need to avoid overeating and cravings.
Get in the right mindset. It is OKAY to treat yourself to some “unhealthy” foods during the holidays. If you find yourself eating foods you do not typically eat, don’t feel bad about it! Have a plan to get back on track starting the next day.

There are a lot of options on the table at a holiday party. The two main things to focus on are portion control and variety. Start with a small plate that includes a serving of protein, carbohydrates, and healthy fats. After you finish your first plate, notice your level of fullness and wait 10 minutes before you decide if you want some more food.
If you decide that you are still hungry, fill your second plate with mostly lower-carbohydrate veggies or protein.
Try to make your plate as colorful as possible with a variety of vegetables, protein, fruit, and healthy fats. Remember: color = nutrients and antioxidants!

It can be exciting to eat the delicious holiday foods that we usually only enjoy this time of year. However, instead of eating quickly, try to slow down. Check in with yourself frequently throughout the meal to ensure you are staying present, enjoying the flavors, and listening to your body’s hunger and fullness cues. Try to chew your food 10-20 times before swallowing and really appreciate the unique flavors.
Because the holiday’s are often a time to be social and see long-distance friends or extended relatives, focus on holding a conversation throughout the meal to encourage less bites each minute.
When it comes to dessert, try savoring festive treats mindfully. You can either take smaller bites or set your utensil down between bites. This will give your body the chance to acknowledge the food you are eating and send the correct satiety signals to your brain.
Choose one dessert at a time! It is often easy to grab multiple desserts when options are given in a buffet-style or there are lots of yummy options to choose from. The good news is, you can always go back! Stick with one treat at first, honor your satiety levels, and then go back if you truly want more. Another option to try multiple desserts is to get tasters of each one instead of a full serving.

Holiday drinks often have high amounts of sugar, calories, and alcohol. Look out for low-calorie holiday drink options, like sparkling water with a splash of cranberry juice. It’s OKAY to have one or two holiday drinks at your party, but try to limit these sugary drinks throughout the night.
Alternating alcoholic drinks with water is a great way to stay hydrated throughout the night. Alcohol is a diuretic, meaning it draws fluid out of your cells leading to dehydration. By drinking plenty of water throughout the night, you will make sure to stay hydrated and reduce your risk of a nasty hangover!
If you are trying to avoid alcohol but still want to fit in, look for a low-sugar mock-tail that you can drink with your family and friends.

Rachel HershbergerNovember 19, 2024