By: Brooks Ford, MS, RD, CSSD, LD, CSCS*
As you gather with family and friends for the holidays, food is sure to be a part of your celebrations. Whether it’s sitting down to large feasts of turkey and stuffing or decorating holiday cookies, there’s no shortage of rich and decadent treats to enjoy throughout the season. For many people, food is the highlight of the holidays.
Others, however, might find all the food to be a source of stress and anxiety. Worries of weight gain or feelings of guilt after overindulging can put a damper on holiday fun. But there’s no need to let those feelings rob you of holiday joy. If you find seasonal treats a source of stress or worry, try some strategies to help you navigate the holiday food scene.
- Give yourself permission to enjoy your favorites. Food offers nourishment, and it’s also meant to be enjoyed. No foods are “good” or “bad,” and all can fit into a healthy lifestyle. So allow yourself to enjoy your favorite treats because depriving yourself will only make you crave them more.
- Listen to your body’s cues. When you feel hungry, make sure to eat. Starving yourself in an effort to save up for a big holiday meal will usually backfire and result in overeating. Notice what your body is telling you. Enjoy what you want, but be mindful of portion sizes and how much you need to feel comfortably full.
- Discover non-food ways to enjoy the holidays. If you find yourself turning to food to cope with stress or need a break from all the treats, look for other ways to celebrate. Try going for a walk, catching up with family and friends, or practicing a simple meditation.
Keep in mind that a few weeks of holiday treats won’t completely derail your fitness or body composition goals. There’s no reason to feel guilty for eating the seasonal foods you love. If you’re trying to create a healthier relationship with food year-round, consider exploring the principles of intuitive eating. Food should provide both nourishment and enjoyment, so allow yourself to savor the flavors of the season!
About the Author
Brooks Ford, of the Henry M. Jackson Foundation, is a Performance Dietitian for the Consortium for Health and Military Performance (CHAMP) at the Uniformed Services University of the Health Sciences (USU).
*The opinions and assertions expressed herein are those of the author and do not reflect the official policy or position of USUHS or DoD. The contents of this publication are the sole responsibility of the author and do not necessarily reflect the views, opinions, or policies of The Henry M. Jackson Foundation for the Advancement of Military Medicine, Inc. Mention of trade names, commercial products, or organizations does not imply endorsement by the U.S. Government. The author has no financial interests or relationships to disclose.
