The holiday season can be a tricky time if you’re working on healing your relationship with food. Parties, buffets, family dinners – it’s a time when delicious treats are everywhere! If this fills you with dread, you’re not alone.

For years, I stressed about festive foods and eating, fearing the season would derail my health or leave me feeling out of control. But as a food freedom psychologist, I now know it doesn’t have to be this way. Here are my top tips for enjoying the holiday season without the stress.

1. Don’t “save” calories for later

It’s tempting to skip meals or eat very little throughout the day, thinking you’ll “save room” for an event later. But this tactic often backfires. When you arrive at the party famished, you’re more likely to lose control around food.

Instead, eat balanced meals as you normally would, so you’re not battling intense hunger when you’re around festive foods. When you’re not overly hungry, it’s easier to choose what you genuinely want, eat slowly, and actually enjoy each bite.

2. Allow yourself to enjoy seasonal treats

Holiday foods like mince pies or Christmas cookies only come around once a year, and so the FOMO can be strong! If you’re feeling full but still want a taste, consider having a smaller portion or taking some home to enjoy later. Sometimes, knowing you can have that food anytime you want (even the next day!) makes it less urgent. Remember: you’re allowed to eat for pleasure, not just nutrition.

3. Ditch the “unhealthy” labels

Labelling foods as “bad” or “unhealthy” can make them feel forbidden – which only makes them more appealing. Yes, some holiday food may not be the most nutrient-dense choices, but food serves more purposes than just fuel. It can be about tradition, connection, comfort, or simply enjoyment. So, go ahead and savour that gingerbread cookie or slice of pie without guilt. If you eat it slowly, with satisfaction and appreciation, you’re less likely to feel out of control.

4. Practice “practical hunger”

Sometimes holiday schedules can be a bit chaotic, with events and family gatherings happening at odd times. Practical hunger means eating proactively when it makes sense, even if you’re not super hungry. For instance, if you’re heading to an evening event and know there might not be food until much later, have a small meal or snack beforehand. This helps you feel more in charge and prevents you from getting overly hungry (which can lead to bingeing later).

5. Tune into yourself as you eat

Just because you started eating something doesn’t mean you have to finish it. After a few bites, check in with yourself: Am I still enjoying this? Do I need more to feel satisfied? These gentle pauses allow you listen to your body’s signals and stop when you’re satisfied, instead of when your plate is empty.

The bottom line? This holiday season, let food be a source of pleasure, not stress. These tips can help you approach holiday meals mindfully, enjoy all the delicious moments, and stay connected to what your body truly needs. And if you’d like more tips on finding food freedom, check out my free masterclass here.