Mindful Eating this festive season (and beyond)
Are you worried about over-indulging or eating too much during the holidays? Or just tired of feeling out of control with food, no matter the time of year?
You’re not alone. Busy schedules, social events, and daily distractions often lead to mindless eating and guilt around food.
But it doesn’t have to be that way. These five mindful eating tips can help you stay connected with your body, enjoy your meals, and feel satisfied without overeating. They’re useful during festive periods, but also helpful year-round - whether it’s a regular Tuesday lunch or a summer BBQ.
We live in a distracted world
Most of us eat while doing something else. Sound familiar?
Eating in front of the TV
Scrolling social media while snacking
Having lunch at your desk while replying to emails
Rushing out the door with breakfast in hand
Snacking so quickly you barely remember the taste
You’ve likely done one or more of these. I know I have.
When food becomes an afterthought, it’s harder to notice when you're full or satisfied. That’s where mindful eating can make a real difference.
Here are 5 mindful eating tips you can use straight away.
Tip #1 Avoid distractions
Sit down to eat. Put your phone away. Switch off the TV.
Take a few deep breaths to calm your body and shift into rest-and-digest mode. When you're focused on your food, your body can better absorb nutrients and send you clearer hunger and fullness signals.
💚 Download my free Binge-Free Guide with simple strategies to help you eat with calm and confidence.
Tip #2 Be Present
Bring your awareness to the table. Appreciate all the sensations – look at your food, smell it so that you can fully savour it when you take the first bite. Appreciate the colours and acknowledge the effort that went into bringing the food to your plate. Savour the flavours with each bite as you enjoy your meals.
Tip #3 Choose satisfying foods
Enjoy and savour the foods that you find satisfying. Eat food that you enjoy, without feeling guilty – there’s really no need! Whilst chewing appreciate the different taste sensations...
During holidays or special occasions, you might eat more mince pies or cake than usual. That’s okay. But don’t forget to include satisfying foods too. Fibre-rich vegetables, protein, and foods with high water content help you feel full and satisfied, so you’re less likely to overeat.
Tip #4 Chew your food
Digestion starts in the mouth. Aim for at least 20 chews per bite.
Chewing more supports digestion, helps you feel full, and can reduce bloating or discomfort. Try putting your fork down between bites to slow things down and enjoy the eating experience more.
Tip #5 Check in with yourself
While eating, ask yourself:
Am I still enjoying this?
Am I feeling full or satisfied?
Do I want to keep going?
After eating, reflect:
How do I feel physically and mentally?
Energised or sluggish?
Clear-headed or bloated?
Overall, this about understanding your body and making choices that feel good long term.
💚 If you find yourself overeating when you're stressed, bored or emotional, my free masterclass breaks down the 3-step plan to end eating chaos and feel more in charge around food. Watch it here.
Check out my mindset-based approach to staying healthy without restriction. You can find more information here.
Or if you have any questions, just drop them in the form below. I’ll reply with some strategies that you can implement straight away.