The holiday season often ushers in a whirlwind of festive feasts and indulgent treats, making it challenging to navigate the delicate balance between savoring the moment and staying true to our health goals. Enter mindful eating – a powerful tool to help us control our food intake, align with our health objectives, and truly relish the joy of nourishing our bodies.


Understanding the Basics: The Hunger Fullness Scale

Before delving into the mindful eating journey, it’s crucial to comprehend the signals our bodies send. The Hunger Fullness Scale, ranging from 1 to 10, acts as our guide. At 1, we’re ravenous and drained, while at 10, we’re uncomfortably stuffed. The sweet spot? A 4-6 (slightly hungry or neutral). Staying within this range ensures we eat when genuinely hungry and stop when comfortably satisfied.




Creating a Healthy Mealtime Sanctuary

A key aspect of mindful eating involves cultivating a serene mealtime environment free of distractions. Set the stage by sitting down at a table, away from screens or work. Eliminate multitasking, allowing your focus to rest entirely on the flavors, textures, and sensations of the food before you. Engage your senses and savor each bite mindfully.






Mastering Moderation: Staying at a 5

It’s natural to associate the holidays with abundance, but mindful eating encourages us to appreciate quality over quantity. Resist the urge to overindulge by consciously choosing smaller portions and savoring each bite. Remember, it’s about the experience of the food, not the sheer volume. Aim to keep your hunger level at a moderate 5 on the scale – a balanced point that fosters a healthy relationship with food.





Appreciating the Culinary Symphony: Mindful Appreciation of Food

As you embark on this journey of mindful eating, take a moment to appreciate the journey your food has taken to reach your plate. Consider its origins, the hands that cultivated it, and the nourishment it provides your body. Cultivating gratitude for your meals can elevate the entire dining experience, transforming it into a celebration of health and vitality.


Written by Prabha Honrath, RDN