Between holidays, co-workers baking cookies, mint lattes, and family members pushing second (or third) helpings at the holiday table, it’s easy to fall victim to one of two extremes: to indulge in overindulgence or to give in to restraint.
Is it possible to navigate the holiday food landscape in a way that allows you to enjoy holiday favorites while still feeling comfortable? Yes, by setting boundaries and cultivating awareness — but not by creating rules. Instead of labeling foods as “good” or “bad,” take a more meaningful approach based on intuitive eating.
Make conscious choices
Often, food regret happens because we eat on autopilot, they are swayed by momentary impulses and other people’s decisions and desires. (“Oh, they’ve got seconds, so I’ll have those, too,” or “I guess I have to try that pie…they made it special.”)
Some thoughtful questions to ask yourself:
- What is vacation for me?
- What foods do I look forward to every year?
- What foods do I always seem to eat that in retrospect I could care less about?
And here’s a habit worth cultivating: before every meal or gathering, ask yourself how you want to feel when it’s over. Then think about what foods look good, taste good, and make you feel good. Once you consciously choose what you want to eat, honor your right to enjoy it guilt-free. even if friends, family or colleagues raise their eyebrows as they discuss the new diet they plan to start on January 1st.
Know a craving from an urge
A true craving—like when you long for a favorite dish you haven’t enjoyed since last holiday—is a slow burnwhereas a food craving occurs suddenly, often simply because you see or smell a tempting food.
Another difference: an urge to eat is generally “of the moment” and will go away if you let it go, while the craving remains or keeps coming back.
One technique for dealing with an impulse-type desire is to “Surf the impulse” instead of trying to block it. Imagine your longing as an ocean wave and watch as it builds, peaks and then dissipates.
What doesn’t work? Chasing or “eating” a true craving with foods you find more acceptable.
If what you’re really craving is a sugar cookie, trying to satisfy it with an apple or cinnamon rice cake won’t work—plus, you might end up eating more than if you’d let yourself enjoy the cookie.
Develop a food drive plan
Are you a people pleaser? Does this extend to food? While most food pushers mean well, you’re under no obligation to eat food you didn’t plan on, aren’t hungry, or just don’t want to. So how do you enforce your personal boundaries without stepping on toes?
A good strategy is to start with a smile and a compliment. “Wow, that looks great” or “That’s so nice of you!”
Then diversion. “Too bad I’m not hungry right now” or “Wow, I wish I hadn’t just eaten lunch…I’m stuffed!”
If you know the pusher won’t check you, you can say, “I’ll have some in a little while.”
If they offer to send you some home, agree if you really want it later. If you don’t, then thank them for the kind offer and tell a little white lie about having plenty of leftovers/your own holiday cookies/etc. at home and you don’t want to end up wasting food.
Show yourself compassion
Do you find the holidays more stressful than special? It’s hard when you seem to be the only one who isn’t happy or happy. As family dynamics are, the holidays can carry a lot of heavy emotional baggage with them, just as comfort foods—sweet and creamy or crunchy and salty—are close at hand.
If food is your main—or only—way to cope, this holiday season is not the time to pull the blankets out from under you.* Instead, consider making 2026 the year to get the help you need to develop a stronger set of coping skills to choose from.
*That doesn’t mean you can’t include cozy, comforting activities right now, like re-watching favorite holiday movies and curling up with a soft blanket and a hot drink when the weather outside is frightful.
More food for thought
Some more tips and wisdom that may help you enjoy the holidays more:
- The holiday season can be hectic, making it easy to skip or delay meals. If you have a history of dieting, do you also tend to skip meals to “save” calories for a holiday gathering? This can lead to food choices that you don’t feel good about afterwards. Honor your hunger by planning and eating meals at regular intervals.
- Instead of falling into the trap of all or nothing – guilty of deciding that “anything goes” because you’ve already “blown it” by going overboard – use curiosity and compassion to reflect on what is happening. Stress; Unconsciousness? Lack of boundaries? Extreme hunger?
- Don’t stuff arbitrary celery sticks at the holiday buffet, but do it listen to your body. You’ll likely find that she’s craving a little lighter fare — like vegetables — to balance out the richer delights of the holiday. Keeping healthy eating habits in your everyday diet during the holidays helps to block out those meals that are meant to be special and unique to the season.
Although the modern dining environment gives most of us year-round access to almost any food we desire, the holidays are still special — plan to enjoy them, thoughtfully.
Need more help improving your relationship with food, eating and body image? Click here to schedule a free 20-minute Discovery Call to talk about your concerns and whether you would benefit from nutritional therapy.
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Disclaimer: All information provided here is general in nature and provided for educational purposes only. This information should not be taken as medical or other health advice related to an individual’s specific health or medical condition. You agree that use of this information is at your own risk.
Hi, I’m Carrie Dennett, MPH, RDN, a weight that includes registered dietitian, nutritionist and body image consultant. I help adults of all ages, shapes, sizes and genders who want to break free eating disorders, disordered eating or years of dieting. If you need to learn how to management of IBS symptoms with food, or improve your eating and lifestyle habits to help manage a current health concern or just supporting your overall health and wellness, helping people with that too.
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