5 Ways to Practice Gentle Nutrition this Holiday Season

The Holiday season can feel really difficult if you are struggling with your relationship with food. Holidays often involve more time traveling and eating more meals outside of the home, which can lead many people to feel out of control with their eating and movement routine. Let’s face it-holidays can also be quite stressful for many of us. This can lead to an increased urge or desire to engage in disordered eating patterns.

Gentle Nutrition is one of the 10 Principles of Intuitive Eating. It focuses on ways to add to your health and quality of life without a focus on weight loss or intentional dieting. Below are five ways to help you practice gentle nutrition- so that you can spend less time worrying about food, and more time doing the things you love the most this time of year.

1. Don’t skip meals!
   • Focus on eating every 3-4 hours throughout the day. This will help you feel more satisfied, have a more stable mood and energy, and avoid the extremes of hunger and fullness that come with less regular eating.
2. Engage in joyful movement
   • The holidays can be a perfect time to try a new or old form of movement outside your routine. Consider going on a hike or a walk with family, going ice skating, or a bike ride outside if the weather is nice. Exercise doesn’t have to involve a gym membership to count!
3. Meet your hydration goals
   • Hydration does not have to be plain water! Consider flavoring water with fresh fruit or herbs, trying a hot tea, or making a holiday mocktail with your favorite juice.
4. Eat snacks regularly
   • Snacks can be a perfect opportunity to fill in your nutrition gaps! Consider pairing a carbohydrate-rich food (fruit, crackers, granola, bread, veggies, etc.) alongside a protein/fat (nuts or seeds, Greek yogurt, hummus, cheese, etc.) for a more filling and nutrient-dense snack.
5. Include fun or seasonal foods with your meals and snacks
   • Make sure that you eat foods you enjoy this holiday season! Seasonal foods can absolutely be a part of a balanced meal/snack. Aim for a balance of carbohydrates, protein, fat, and fiber with your meals throughout the week. Remember- not every meal needs to be perfect!!