December is a time for gatherings with friends and family, and usually involve some of our favorite foods. While indulging in these treasured holiday dishes is a part of the experience, practicing mindful eating can help you savor each bite and the memories that accompany it. Mindful eating is the practice of being fully aware of your food and the associated experience. If you take the time to follow the tips below, you will build habits that last long past the holidays.

1. Recognize Signs of Hunger. Ask yourself before eating...are you feeling tired, or sluggish? Is your stomach growling or is your mind thinking about food? Taking the time to recognize hunger cues, is the first step to eating mindfully.
2. Focus on Sensory Cues. The holidays are filled with an overload of senses from fancy cocktails and desserts to nostalgic flavors and smells. Taking time to focus on the scent, taste, texture, and temperature of foods, centers yourself in the moment and experience of eating.
3. Eat Slowly. Enjoy each bite of your food. Take note of the sensory cues and when finished with your first plate, wait 20 minutes before going back for seconds. Your stomach needs time to send signals to the brain that you're full. After waiting, go back for a second plate if your find yourself still hungry.
4. Aim for Balance. Creating that healthy relationship with food begins with maintaining a balance of both what you consider ‘healthy’ and ‘unhealthy’ foods. Head into the holiday parties with a positive mindset to enjoy a balance and variety of foods.

This holiday season focus on making food choices that are going to benefit your health beyond the celebration. Mindful eating is just one way to ensure that you are present in both the food you are eating and the memories you are making.

In Good Health,

Mary Barnes,

Northwest Missouri State Dietetic Intern