11. Enjoy
Part of eating mindfully is appreciating your very favorite dishes. “It’s essential to having a healthy relationship with food, even when the food you love is something you might not consider healthy,” Hartley says. There’s a reason we don’t eat kale all day every day: “Eating is more than the delivery of nutrients,” she says. “We have cultural and emotional connections with the food we put into our body and need to regularly eat foods we love to feel not just full but satisfied.” So yes, Aunt Barbara’s mashed potatoes and your cousin’s famous pecan pie can remain on the menu.
“Going into the day with a positive mindset and giving yourself permission to enjoy these foods will allow for a more mindful experience, both in regard to the food as well as your ability to enjoy the holiday, in general,” says Cordella. “Focus on what you can add to your plate rather than what needs to be avoided or taken away. Actively trying to avoid foods you genuinely enjoy only makes you think about those foods more. That feeling of deprivation puts you at increased risk of eating more of the food than you would have eaten if you simply gave yourself permission to eat the food mindfully from the start.”
12. Aim for Balance
When possible, try to incorporate a good balance of starch, protein, fat and fiber at meals, suggests Cordella. “For example, if pasta is on the menu, add some protein and veggies, if they are available. A side salad with beans or some grilled chicken and sautéed veggies are great additions to any pasta meal. These are great ways to balance your meals but remember if this doesn’t happen at every single meal it is not the end of the world.” Move on and try to obtain the nutrients you were lacking the next time you eat.
“With focus on food during the holidays, there can be a lot of comments about dieting and inaccurate nutritional information being shared among friends and family. Be sure to take care of yourself in these situations and know that eating healthfully may look different for different people,” says Cordella. “You should always seek advice on nutrition from a registered dietitian-nutritionist or other trusted medical professional.”