Day 7

Mindful Eating Guide for the Holidays

The holiday season is a time for celebration, but as a bariatric patient, it’s important to stay mindful of health goals while enjoying festive meals. Simple strategies like pausing before eating, savoring each bite, and planning ahead can help you stay in control and avoid overindulging. With mindful eating, you can fully enjoy the flavors of the season without compromising your progress.

Pause Before You Eat: When you sit down to a family dinner, take a deep breath and soak in the joy of being surrounded by loved ones. Take inventory of your hunger level. It’s okay to sample all of the different foods during the holidays, but start with the protein on your plate first to help the most with your satiety.
Eat Slowly and Savor Each Bite: Share a laugh or a story between bites with family or friends. Focus on the rich flavors of the turkey, the creamy texture of mashed cauliflower, or the spices in a cup of sugar-free hot cocoa while enjoying meaningful conversations.
Use Smaller Plates: Choose a dessert-sized plate and fill it with thoughtfully selected, protein-rich options like roasted chicken or shrimp cocktail. If you want to serve yourself a sampling of all of the different foods, that’s completely fine! However, portion yourself smaller serving sizes of the items that are higher in carbs and sugar, and fill up first on protein and vegetables.
Stay Present During Meals: Turn off the TV and put your phone aside to stay engaged with the people around you. Being present allows you to fully appreciate the food, the warmth of holiday traditions, and the company of friends and family.
Listen to Your Body’s Cues: Midway through your meal, pause to check in with your fullness level. If you’re satisfied but not overly full, set your plate aside and join in holiday games, singing carols, or watching your favorite holiday movie together.
Plan Ahead for Special Events: If you know that your Aunt makes the most irresistible sugar cookies, plan to indulge in one after you’ve had a meal full of protein and fiber. Start with a few bites and truly savor the taste and flavor of the cookie. Be mindful that desserts high in sugar/fat can cause dumping syndrome in bariatric patients. If you’re worried that consuming things high in sugar will spiral a full-on sugar or dessert binge, step out of the kitchen and away from the sight of the cookies. Focus on enjoying a walk with family afterward or participating in holiday crafts. Balance indulgence with other moments of connection and joy.

Mindful eating doesn’t mean depriving yourself; it’s about fully enjoying your meals and making choices that align with your health goals. These techniques can help you feel more in control while still savoring the flavors of the season.

Looking for more tips and support? Join the Banana Bariatrics community for guidance on navigating the holidays, recipes, and motivation. Sign up today for our $1 one-week trial, and make mindful eating a part of your healthy holiday tradition!

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