Holiday eating can feel emotionally challenging when you’re on a health and fitness journey because it often stirs up a mix of emotions… joy, guilt, nostalgia, and pressure. All of this is often tied to food and tradition. You might feel torn between wanting to enjoy the special foods and memories that come with the season and wanting to stay consistent with your goals.

You walk into your family’s Thanksgiving dinner determined to “stay on track,” but the smell of your grandma’s homemade pie, something you only get once a year, makes you feel conflicted. But I want to empower you with practical strategies to enjoy food during the holidays without guilt.

Let’s assess your current mindset

Start by asking yourself: “Where is my mindset around holiday eating currently?” Maybe your mindset is “if I eat it, I have to earn it”. For me, I used to believe in earning my food – that was my mindset. For example, if I ran the Turkey Trot, that was my permission to eat dessert. 

Awareness is the first step to make sure you have a good mindset going into holiday eating. Eating and health journeys don’t have to be an either/or. But instead, both/and. You can eat dessert AND still be successful in your fitness journey. 

Words and framing matter in shaping your eating. And this affects both you and your kids. So many of us label food as ‘good’ or ‘bad’. In turn, our children look at food in the same way. But the truth is, foods give energy AND are fun. Both are okay!

Mindful eating

Mindful eating DOES NOT equal deprivation. You can say yes to foods you really want and no to others and still reach your goals and still be mindful with your eating. Mindful eating does not mean only eating healthy things. It’s more about choosing which foods you want to enjoy and which foods you don’t care to enjoy. 

For me, I’m saying yes to things like sausage balls, chocolate pie, and cinnamon rolls – they are my favorites. Are they the healthiest? No, but I’m not eating them every day. At the same time, I’m saying no to foods I don’t enjoy as much. Not deprivation, just a choice.

Remember, mindful eating is confidence, walking away from meals or parties without guilt.

Creating realistic intentions

In order to master your holiday eating mindset, you have to set intentions. Start with these questions: 

• “How do I want to feel this holiday season?”
• “What experiences matter most with family/friends?”

This could look like energy, being present, or enjoying time with family. That would be your intention. From that, set goals for yourself. For example, if energy is an intention, then goals may include sleep and mindful nutrition.

A positive mindset and intentionality create sustainable and joyful holiday eating.

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If you liked this blog, here’s more for you!

3 Ways To Stop The Holiday Eating Binge Cycle: HERE

The Holiday Hustle: 4 Ways To Avoid Burnout During The Holidays: HERE