When you sit down to dinner, take a moment to really see the food in front of you, to smell the aromas, to let the flavors rest on your tongue before swallowing or picking up that next bite. Mindful eating is not about denying yourself the pleasures of eating; it’s just the opposite: It’s all about enjoying fully whatever you eat. You don’t want to miss out on the flavors of the holiday season, so don’t feel you can’t have that piece of pumpkin pie or sugar cookie. The key is recognizing that you are making a conscious choice to do that and then really savoring the experience in all of its richness—without feeling guilty about it.
Try to be conscious of this tendency as you gather with others. Alternate drinking glasses of wine with drinking glasses of sparkling water. Don’t socialize at a cocktail party within easy reach of the food table. If you’re having a sit-down dinner, put your fork down between bites of food and while conversing. Or, instead of having food-focused social gatherings at all, suggest other ways to get together with your friends and family, like going caroling or taking a New Year’s Day hike. Whatever you do, be prepared to be distracted in social situations, and have a plan that makes sense for you.
Many of us reach for food for reasons other than hunger—emotional reasons, like feeling lonely or being stressed out. We think eating will make us feel better, and it may, in the short run. But more effective remedies for these feelings might be calling a friend or taking a walk. If we don’t stop to recognize that we feel uncomfortable rather than hungry, we may miss these important emotional cues. Even when we know we’re hungry and we’re sitting down to eat, it still helps to monitor our hunger level before heaping food on our plates. Taking small portions, consistent with our hunger level, can be a good way of keeping overeating in check.
To recognize all that goes into creating a meal is a great way to eat mindfully and to experience gratitude for all that’s given to us. Plus, expressing gratitude—whether that gratitude is directed toward God, the universe, or the people in your life—is a key way to make us happier and less stressed. So, don’t forget to say “Thanks.” It may help you feel overjoyed rather than overstuffed.