The holidays arrive with more than twinkling lights and family gatherings — they can also bring an avalanche of self-administered food rules, guilt, and pressure to “be good” when it comes to eating during a food-centric holiday season. Dietitians – myself included – want you to give up one thing during this holiday season: guilt and restriction. (Okay, so that’s technically two, but they go hand-in-hand.)
Avoid labeling foods as good or bad
Food is not a moral issue, as we registered dietitians consistently emphasize. Eating more during the holidays doesn’t mean you’ve failed or been “bad”— it means you’re human and are participating in a cultural experience.
I’ve seen it time and time again throughout my years as a dietitian: restricting food and setting rigid boundaries for yourself when it comes to holiday eating often backfires. When you try to completely avoid holiday foods you might think of as “bad,” it can increase cravings, lead to overeating later, and create a cycle of guilt and shame. When you tell yourself certain foods are off-limits, they tend to become more tempting and emotionally charged.
A healthier mindset
Instead, most of us “anti-diet” dietitians encourage a mindset of balance rather than perfection. (Diets have consistently proven to be ineffective at improving long-term measures of health, including weight status.)
Moving towards balance starts with allowing yourself to enjoy seasonal favorites without labeling them as bad or feeling guilty after you eat them. One meal, or even one week, does not define your health. What you do consistently throughout the year, year after year, is what impacts your health.
To enjoy the holidays while aiming for balance, try focusing on how food makes you feel, both physically and emotionally. Try to include satiating and nutritious foods if you can (think filling protein and roasted veggies), and savor foods you truly enjoy (yes, that includes your grandma’s homemade pie). Aim to stop when you’re comfortably satisfied, not overly full. Keeping regular meals during the day can also help prevent arriving at gatherings excessively hungry.
Joyful movement
Movement can be reframed to a more balanced mindset, too. Instead of thinking of exercise as a means to burn off your holiday meal, focus on including movement that comes with connection and relaxation. Is your house cramped, stuffy, and loud? Walk around your neighborhood for some fresh air while you enjoy listening to your favorite podcast for a mental reset. Kids on winter break interfering with your normal gym time? Have a dance party to some holiday music – you’d be surprised how quickly it gets your heart pumping!
Bottom line
Most importantly, remember that the holidays are about connection – food is meant to bring people together. When you remove guilt from the table, the holidays come with much less emotional baggage, which is a great move for your health and wellness.
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