The holidays are here, meaning that holiday meals and food festivities are coming up fast! This year may be especially challenging and will look different for many people due to the pandemic restrictions. Eating can be stressful and anxiety-inducing. Some of us may over-indulge in this period with plans to “get back on track” in January, while others may be restricting food intake for fear of gaining weight. These factors, and more, can make eating extremely difficult. It is important to remember that food consumption is more than just about fueling our bodies, but it also gives people the opportunity to partake in social gatherings and enjoy life! Here are some tips to help you enjoy this holiday season!
OUR TIPS
1. Eat when you are hungry
There’s no need to restrict or limit food intake to ‘save yourself’ for larger meals! Allowing ourselves to become hungry by restricting may cause us to overeat later as compensation for not eating enough earlier in the day. This may leave us feeling uncomfortably full, regretful, and/or guilty for consuming so much food. Being aware of our hunger cues can help reduce the confusion of our body’s needs and reduce the chances of overeating. Check out these articles by Canada’s Food Guide and Healthlink BC to learn more about hunger cues!
2. Practice mindfulness
Whether it is a piece of chocolate or a bite of mashed potatoes with gravy, try practicing mindfulness. You can do this by savouring the appearance, taste, texture, and scent of the food and by asking yourself questions when eating including:
“Am I hungry right now?”
“Am I still enjoying this?”
“Have I had enough?”
Appreciating our favourite festive foods, eating when we are hungry, and stopping when we are comfortably full allows us to feel more satisfied and content after eating because we have thoroughly enjoyed the food.
3. Incorporate nutrient-dense foods
There can be an abundance of rich foods during the holidays. It’s easy to forget about nutrient-dense foods like vegetables. Try choosing a balance of nutrient-dense foods like fruits, vegetables, legumes, and nuts with treats and desserts. This can bring a sense of satisfaction because nutrient-dense foods can help maintain our body’s needs while finding pleasure in enjoying our favourite treats. Remember, food involves enjoying life as well!
4. Cook meals more often
There can be a lot of options for food during the holidays. These times provide the perfect opportunity to try creating food from home. There are many benefits that can come from cooking your own meals; from being budget-friendly, having the ability to adjust the ingredients to your taste preferences, or just having an opportunity to spend quality time preparing and sharing these homemade meals with your loved ones! Check out these tips from Canada’s Food Guide for more information!
5. More than eating
Our final tip is a reminder to be kind to yourself. Incorporate movement that feels good to you, stay hydrated, and connect with loved ones safely. Remember, exercise is not a punishment for eating. Staying active throughout the holidays by doing things you enjoy is a great way to boost endorphins and promote positive emotions. Some outdoor winter activities may include walking, dancing, skiing or snowshoeing. The holidays are a great time to celebrate (COVID-safe) with loved ones through delicious food and fun physical activities!
Stay tuned for a future blog post about ways to stay active in the winter!
Check out Canada’s Food Guide for more tips on eating during holidays and events!
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Happy Holidays and don’t forget to stay hydrated! :)
By Emma Gilchrist and Kimberly Lam
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