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How can I prevent emotional eating during the holidays?

Marjorie Nolan Cohn
Nutrition & Dietetics
Try following these tips to avoid emotional eating throughout the holiday season.
  • Don't go to a party hungry. Eat a light snack before going out.
  • Choose only the foods you really want and keep the portions small.
  • Make a conscious choice to limit high fat items. Fill up on lower calorie, nutrient dense foods such as fruits, veggies, lean meats and whole grain breads.
  • Drink plenty of water.
  • When you arrive at a party, avoid rushing to the food. Go enjoy some conversation with friends and family first.
  • Eat slowly and enjoy each mouthful.
  • Hold your glass in the hand that you normally eat with to make finger foods less accessible.
  • Contrast flavors, textures and temperatures for more satisfaction in your eating.
  • Avoid grazing while. Little nibbles can really add up!
  • Be physically active every day. Take a walk after a meal if you can.
Vandana  R. Sheth
Nutrition & Dietetics

Emotions are often heightened during the holidays.

Key steps to prevent emotional eating include:

  • Maintain a food and emotions journal to better identify when emotional eating occurs
  • Create a list of alternative activities for when you start experiencing strong emotions and are not actually physically hungry
  • Have a support system (family, friends, health care team)
  • Learn to understand signs of true physical hunger
  • Enjoy more mindful and conscious eating experiences rather than a distracted meals/snacks
  • Enjoy all foods in moderation
  • Focus on the positive and enjoy time spent with family/friends during the holidays

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.