Written by: Elizabeth Hall, PhD, RDN, LDN, Food City Registered Dietitian

Have you heard the term: “holiday calories don’t count?” The holiday season is about celebrating and enjoying time spent with family and friends - not obsessing over your food choices. While our favorite holiday recipes DO have calories, if we can recognize this, but still focus on moderation and balance, we  can learn to enjoy all the seasonal treats in a mindful way without comprising our health goals. 

Be mindful of portions

Loading a large plate with large portions could make you more likely to eat past your level of fullness. However, choosing a smaller plate with smaller portions gives the illusion that you have eaten a plate-full keeping you more in-tune with your fullness cues. If you want to try a little of everything, go right ahead! Just choose smaller portions of each. If you don’t make it all the way around the buffet table, save some of the foods you didn’t get to try for later. Remember, there may be leftovers!

Be mindful and balanced

Balance heavier foods with lighter options that incorporate healthful foods from each food group. For example, casseroles and desserts often provide more calories, fat, and sugar, so pair them with lighter options like a side dish that incorporates vegetables. Another part of balance is to balance “calories in” with “calories out,” by engaging in activity or mindful movement throughout the day. Go on a walk after eating dinner or participate in a local virtual “fun run” to get you up and moving, which helps to balance additional calories eaten at a heavier than normal meal.

Be mindful and present

Lastly, be mindful and present during the meal to avoid over-eating. Savor the flavor of the food by eating slowly. It is estimated that it takes approximately 20 minutes for your brain to realize your stomach is full. So, enjoy the conversation around the dinner table while practicing mindful eating.

Remember, the holidays should not be filled with anxiety around the foods you eat. Practice moderation, mindfulness, and balance this holiday season and enjoy eating the foods you love with the ones you love.