As we enter the winter holiday season it can feel overwhelming if you are being extra conscientious about food choices. While there are great ideas for eating healthfully while celebrating, it is important to remember that this is a time for feasting. Being mindful of the celebrations and honoring the privilege of simply having food is enough to acknowledge the season. If you prefer to have specific guidelines for eating, start with these to lead you joyfully through meals. 

Do not deny yourself the foods you love. Do not deny yourself any special meals, especially when eating with your community or honoring ancestral foods. Eating with enjoyment IS healthy eating.

Avoid skipping meals to “save calories”. If you tend to graze throughout the day instead of eating regular meals, you can set times for full meals and wait until then if you are not over-hungry. However, it’s important that if you do set times for eating, that you honor yourself and eat full meals including quality sources of complex carbohydrates, proteins, and healthy fats. These are the main nutrients that make up strong cellular structures. Avoiding any one macronutrient is never healthy long term. Snacking is also okay! Just make sure you’re not replacing full meals with mini snacks that aren’t as fulfilling.

Satisfy your personal tastes. Choose your favorite dishes first. Load up on roasted yams, stuffed mushrooms, baked squash, green bean casserole and whatever foods you love that are also dense with the nutrients our bodies need to function well. Make sure to include a variety of foods. Don’t avoid a specific dish you want because you think it might not be healthy. You can enjoy smaller portions, savoring the way it tastes and feels when you eat each bite.

It’s okay to say “No thanks” to some foods. If you have a feeling of fullness, recognize that your body is done for now. Deny pressure for more servings. If food is a cultural show of love or respect, honor the person by asking if you can take some of the leftovers home to enjoy later or request their recipe.

Move in ways that feel good. Ask if others would like to go for a walk in between meals. Join a dance session or include games that involve movement. Exercise doesn’t have to be structured, but moving the body is also a way to nourish it.

Remember that wellness is many faceted. Guilt and shame should have no part in a healthy diet. Community, movement, and joyful eating are intrinsic to having a vibrant holiday season. Eat well, live well.