How to Eat Mindfully this Thanksgiving

Thanksgiving is a time for gratitude, family, and, of course, delicious food. For many, the abundance can feel overwhelming and lead to an unsatisfying experience. If you’ve ever finished your Thanksgiving meal feeling mentally or physically uncomfortable, learning how to eat mindfully this Thanksgiving could be a helpful practice. Mindful eating focuses on slowing down, tuning into your body, and practicing self-care, helping you avoid overeating and enhancing your overall well-being. By practicing mindful eating, you can truly enjoy the holiday feast and feel good afterward.

Tips on How to Eat Mindfully this Thanksgiving

Slow Down and Savor Each Bite:

• Eat Beforehand: Saving your calories for the main meal often backfires, leaving you ravenous. Ensure you eat enough during the day to arrive at mealtime comfortably hungry.
• Take Your Time: Slow down and enjoy each bite.
• Engage Your Senses: Notice the colors, aromas, and textures of your food.
• Chew Thoroughly: This aids digestion and allows you to fully appreciate each flavor.

Listen to Your Body:

• Dress Comfortably: Choose clothing that fits your current body and allows you to feel at ease.
• Check In with Hunger and Fullness Cues: Notice how your body feels before eating and how sensations change throughout the meal.
• Pause While Eating: Taking breaks helps you recognize when you’re getting full and decide on your last bites.

Choose foods you love, without guilt:

• Say Yes to Foods You Enjoy: Savor the foods you love, knowing you don’t need to finish anything that doesn’t bring satisfaction.
• Feel Free to Say No: If a dish doesn’t appeal to you, politely pass.
• Practice Unconditional Permission to Eat: Notice any rigid food rules that may arise and gently reframe them with a focus on flexibility and freedom.

Be present and grateful:

• Focus on the Moment: Avoid distractions, such as screens, to fully appreciate your food and the company.
• Practice Gratitude: Give thanks for the food and for your body that allows you to be present in this moment.

Practice Self-Care:

• Engage in Compassionate Self-Talk: Identify self-critical thoughts and practice replacing them with kindness.
• Sit with Discomfort: If you’ve overeaten, remember it’s normal. Trust that your body can process the extra food; this feeling is temporary. Reflect on what contributed to it to gain insight for the future.
• Recognize Stressors: Understand your triggers and find ways to cope that don’t involve food.

For more tips about How to Eat Mindfully this Thanksgiving check out @foodwarnomore

Have a mindful Thanksgiving! Share how you’re practicing mindful eating this year with #MindfulThanksgiving or tag @foodwarnomore. Learn more about Denise or Body Image and Food Issues Therapy. Also, read about the dangers of diets, getting over fear foods, and explore intuitive eating.

Resources: Harvard Health points out that mindful eating can help reduce binge eating, help differentiate physical hunger from emotional eating, and reduce body image dissatisfaction.

Learn to Eat Mindfully

Photo by Jed Owen on Unsplash

Author: Denise Jorgensen, LPC