How to enjoy holiday foods without the guilt
The holiday season is here, and with it comes plenty of delicious treats, festive events, and eating occasions. Unfortunately for many (possibility including yourself), the joy of the season is accompanied by a nagging sense of guilt about food choices. But, the good news is that you can actually learn to enjoy holiday foods without guilt! The key is embracing mindful eating and keep things in perspective.
Here are practical tips to help you enjoy holiday foods without the guilt:
1. Shift your mindset
Food is more than fuel; it’s also about tradition, connection, and pleasure. Give yourself permission to enjoy holiday treats without attaching morality to your choices. Remember, eating a slice of cake doesn’t make you "bad," just as skipping it doesn’t make you "good."
Ditch that all-or-nothing mindset. The holidays don’t have to mean choosing between “eating perfectly” and overindulging. Instead of aiming for perfection, focus on balance. Enjoy a slice of your favourite dessert or a holiday cookie when you want it and pair it with other nourishing meals throughout the day that make you feel good and fuel you with energy and the nutrients your body needs.
Helpful tip:
When you notice guilt creeping in, replace those thoughts with positive thoughts like, “I deserve to enjoy this moment,” or “One meal doesn’t define my health.”
2. Start with satisfaction in mind
Approach holiday meals with curiosity and ask yourself, What will truly satisfy me? When you focus on satisfaction rather than restriction, you’re less likely to overeat or feel deprived. Not every holiday food is probably your favourite, and that’s okay! Identify the meals, snacks or treats you truly enjoy and focus on those. By prioritising the foods that bring you the most satisfaction, you’re less likely to overeat or feel regret.
Helpful tip:
Scan the table before serving yourself. Pick the foods that excite you most and savour them.
3. Practice mindful eating
Mindful eating means being fully present with your food. It’s about slowing down, noticing flavours, and tuning in to your body’s hunger and fullness cues. Before diving into holiday foods, pause and ask yourself: Am I hungry? How hungry am I? This simple practice helps you eat in response to your body’s needs, rather than external cues like the sight of a food table or pressure to clean your plate.
Helpful tip:
Take a deep breath before eating.
Chew slowly and notice the textures and flavours.
Pause halfway through your meal to check in with your hunger levels.
4. Ditch the "all-or-nothing" mentality
It’s easy to fall into the trap of thinking, I’ve already had one cookie, might as well eat the whole tray. But one indulgent moment doesn’t mean the day is "ruined." Keep things in perspective, this is only a very small portion of your year and it's ok if your eating and routines look a little bit different right now.
You can set boundaries, but don’t impose restrictions. Instead of declaring certain foods “off-limits,” consider setting gentle boundaries. For example, you might decide to enjoy dessert only when it’s something you really love or to stop eating when you feel comfortably full. This approach is less about deprivation and more about honouring your body.
Helpful tip:
Aim for balance, not perfection. Enjoy your favourite treat, then aim to focus on some nourishing choices throughout the rest of the day. Try not to mentally run through your day of food in your head, trying to determine if you’re allowed to eat more or if it’s been a successful/”good” day. Meet your wants and needs at that moment and move on with your day.
5. Keep your body’s needs in mind
While holiday foods are a highlight, they’re not the only thing your body needs. Staying hydrated, getting enough sleep, and moving your body can help you feel your best. Holiday activities often mean less time for movement and it’s easy to forget about hydration, which can leave you feeling sluggish and contribute to guilt. Aim for simple, enjoyable movement—like a walk after a meal or some light stretching—and keep water on hand throughout the day to stay hydrated.
Helpful tip:
Carry a water bottle to stay hydrated and prioritise a short walk or stretch when you can. These small actions can make a big difference.
6. Connect with the moment
Holidays are about more than just food. They’re about the people, the laughter, and the memories being made. Food is part of the experience but doesn’t have to be the center. Remember the bigger picture - connection, celebration, and creating memories. Food is just one part of the experience.
Helpful tip:
Engage in conversation and enjoy the atmosphere. Notice how much more fulfilling the holiday becomes when you’re present.
7. Let go of judgment
Guilt around food often comes from self-judgment. If you overeat or feel uncomfortable, let it be a learning moment rather than a reason for shame. Reflect on what happened without criticism: Did I eat too quickly? Was I distracted? Use the experience to make a more mindful choice next time.
If you do overeat, remind yourself that it’s normal. Overeating happens, especially when surrounded by festive food. What matters is how you respond. Be kind to yourself and move forward without punishing thoughts or actions.
Helpful tip:
Reflect on the positive aspects of the meal—the joy, the flavors, the memories—and let go of judgment.
This holiday season, give yourself the gift of guilt-free enjoyment. By shifting your mindset, tuning into your body, and focusing on the bigger picture, you can embrace the joy of holiday eating while staying healthy and feeling good.
You deserve to enjoy the holiday season and all the delicious foods it brings without guilt. By practicing mindful eating and treating yourself with kindness, you can fully embrace the joy of this festive time while staying in tune with your body’s needs.
Here’s to a season filled with both delicious food and great memories.
Happy holidays,
Harriet x