When people think of nutrition, they are often thinking about the health or nutrients of the food that they are eating. Certainly, it is important for us to consider a healthy diet when eating. However, food is more than just the nutrients we eat. For example, food represents culture, as well as family traditions and a sense of celebration. Many cultural foods are also nutritious. It is equally important for us to consider the satisfaction that we get from the foods that we eat, as well as the nutritional quality of those foods. Whether you're enjoying candied yams with marshmallows or a brussels sprouts salad, this is a great time of year to take a moment to be mindful of the foods that you are eating. Here are some ways that you can be mindful with your eating around the holidays:
Hunger Cues
Ask yourself about your hunger/fullness cues before creating your plate. How are you feeling before starting the meal? Are you noticing that you're stressed or feeling rushed? Perhaps enjoying food with family is a calming experience for you. Either way, how you're feeling may make a difference in how you set up your plate and enjoy your meal.
Mindfulness
Ask yourself what sounds good to you and what do you enjoy eating? How much do you want on your plate, knowing that you can always go back for more?
Traditions
What cultural or family traditions are some of these foods tied to? Do any of these foods spark memories of loved ones?
Senses
When eating, take a minute to use your five senses to explore and enjoy the meal. You can ask these questions:
- What does this food look like? What colors and textures are present?
- What does this food smell like?
- What sounds do I hear in the kitchen, with the plate and with those around me?
- What does this food feel like? Is it soft or crunchy? Mushy or hard?
- Finally, what does this food taste like? Is it sweet, salty or maybe you can taste a bit of both?
We encourage you to avoid using "good" or "bad" when describing foods. Your plate is your business. Only you are attuning to your hunger and fullness levels, as well as what may feel good in your body at this moment. That goes both ways; what someone else has on their plate is solely their business. Holidays especially are not the time for anyone to become the "food police." There is also no requirement for you to be a part of the clean plate club. Listen to your body's hunger and fullness cues, rather than forcing yourself to finish those last few bites if that is not what is going to feel good to you.
Don't forget to take a moment to practice gratitude for your food. Gratitude refers to an appreciation for what you have. Not only may this look like appreciating time with loved ones, but also the effort that it took to create this meal. This may also look like appreciating the farmers and retail workers who have brought the food to your table. Perhaps it means a reflection and appreciation for the recipe that grandma created to be passed down to make the meal in front of you. Whatever gratitude may look like for you, the holidays are a great time for us to reflect on the appreciation we have for the food that we are enjoying.
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