5 SIMPLE MINDFUL EATING HABITS TO STAY HEALTHY THIS FESTIVE SEASON | Blog Article

The festive season brings joy, celebrations, and plenty of delicious meals but it can also lead to overindulgence if you’re not careful. It can be a slippery slope. Practicing mindful eating habits during the holidays can help you maintain balance, enjoy your meals, and stay true to your health goals.  

Here's how you can embrace mindful eating to feel your best while enjoying the festive cheer. 

1. Slow Down and Savour Every Bite 

The holiday season is often filled with lavish meals that tempt us to overeat. However, eating too fast can prevent you from recognising when you’re full. Mindful eating encourages you to slow down, chew thoroughly, and savour your food. 

Studies show that it takes about 15 to 20 minutes for your brain to register fullness. Slowing down allows your body to send these signals before you overeat, reducing the chances of discomfort and promoting better digestion. 

How to Practice Mindful Eating: 

- Set your cutlery down between bites. 
- Focus on the flavours and textures of each bite. 
- Avoid eating in front of the TV or while distracted. 

Fit Tip: Treat each meal as an opportunity to connect with loved ones. Engaging in conversation during meals can naturally pace your eating. 

2. Choose Quality Over Quantity 

Holiday spreads can overwhelm with options, making it tempting to pile your plate high. Instead, prioritise nutrient-dense dishes over calorie-heavy treats. Mindful eating encourages you to assess your choices and pick foods that truly nourish your body. That said, don’t completely deny yourself those special holiday treats either! Simply be mindful of your choices. 

Portion Control Tip: A helpful guide is to fill half your plate with vegetables, a quarter with lean proteins, and the remaining quarter with whole grains or other healthy carbs. 

3. Carry Nutritious Snacks for On-the-Go Eating 

Whether you're traveling to visit family or heading out for festive shopping, the holidays often leave little room for thoughtful food choices. Preparing snacks in advance is a key mindful eating habit to prevent reaching for processed or sugary options. 

Healthy options like fresh fruit or nuts provide a nutrient boost and keep that snack-feeling at bay between meals. If you’re unable to prepare, look for minimally processed alternatives such as muesli bars without added sugars. 

4. Eat with Awareness, Not Distraction 

Mindful eating is about being present during meals, which helps you recognise hunger and fullness cues. Instead of eating in front of a screen or while rushing around, find a quiet place to sit and eat. 

Eating while seated allows you to fully appreciate your food, making each meal more satisfying. It also reduces the likelihood of overeating, as you’ll be more conscious of what and how much you’re consuming. 

Fit Tip: Use a smaller plate or bowl to encourage appropriate portion sizes and reduce the temptation to overfill your plate. 

5. Stay Active and Hydrated 

While not directly related to food, staying active and hydrated supports your mindful eating practices. Physical activity can help regulate your appetite and improve your body’s ability to process meals, aiding digestion. 

Fit Tip: Carry a water bottle throughout the day and aim to drink a glass of water 30 minutes before meals to keep hydration in check. 

Embrace the Festive Spirit with Mindful Eating 

Mindful eating is not about restricting or denying yourself from delicious food. It’s about enjoying your meals with intention and awareness. By slowing down, making smart choices, and listening to your body, you can navigate the festive season feeling your best. 

At Fitness First, we believe in building habits that empower your health journey, no matter the season. Looking to get started, back on track or level-up your fitness game? Visit us to explore our expert-led classes and personalised training plans that keep you strong and motivated through the holidays and beyond.