Real-World Tips for Holiday Eating

• Set realistic intentions.
• Identify anchor habits that can keep you grounded. 
• Give yourself permission to enjoy your favorite holiday foods. 
• Avoid strict pre-holiday diets - one of the biggest predictors of holiday overindulgence is coming into the season from a place of restriction and deprivation.

Don’t fall for these mental traps:

• “It’s no big deal, it’s just once a year.”
• “It’s the only time of year I get to eat this.”
• “I can’t say no to all this food.”
• “I’ll make it up at the gym.”
• “I’ll start my diet after New Year’s.”

• Plan for quick and easy meals and snacks.
• When unsure about the food options available, bring a nutrient-dense dish that you know you will enjoy.
• Have an escape plan for food.
• If you do any holiday baking, plan to give most (or all) of it away.

• Don’t arrive overly hungry to food-related events.
• Before you pick up a plate, check out the food that is available and make a game plan.
• Use smaller plates and bowls.
• To optimize fullness, include protein and fiber.
• Socialize away from the food. 
• Be prepared to say “no” to food pushers.

• Minimize distractions while you eat to optimize enjoyment.
• If you love it, savor it. If you don’t, stop eating it.
• Be intentional about what you eat, and balance nourishment and pleasure.
• Listen to your body - it can help you find that balance.