Many of us were encouraged to eat healthy foods from a young age, but following this advice can be challenging. With Thanksgiving approaching, it becomes even harder to maintain balanced meals when friends, family, and even our patients offer us a slice of dessert as a gesture of appreciation. While completely ignoring sweets and carbs may not be the answer, practicing mindful eating habits, like savoring our food and showing compassion when we overeat, can boost nurses’ self-esteem during this season of apple pies and homemade mashed potatoes.

What is Mindful Eating?

According to a 2017 study, mindful eating is “an approach to food that focuses on individuals’ sensual awareness of the food and their experience of the food. It’s a nonjudgmental approach that focuses on our senses when we eat meals and how our bodies feel afterward.

The basis of mindful eating is focused on mindfulness and is process-oriented instead of outcome-driven. That means instead of working towards a goal we want to achieve (e.g., weight loss), mindful eating allows us to put our attention on the current experience of the meal that we’re eating, such as concentrating on how a certain food looks, tastes, and smells.

It also lets us become aware of our physical sensations after eating. For example, a nurse practicing mindful eating practices may notice that after eating a cheeseburger every lunch, they feel sluggish, tired, and more fatigued than usual.

The point of mindful eating isn’t to avoid certain foods entirely but to discover what nutrients your body naturally craves for a more balanced relationship with food. However, this can be difficult when we’re faced with holiday gatherings at work

filled with treats that we’d rather avoid.

In that case, practicing self-compassion, eating slowly, and being mindful of how much we put on our plates is critical to avoid overeating. However, there are more tips that we can try to manage our urges around unhealthy foods.

Recognizing Emotional Thoughts Around Cravings

You may eat foods high in sugar when bored, stressed, or tired at work. Notice what feelings come up as you eat a particular food you crave. Paying attention to these thoughts can help you make behavioral changes and let go of any biases around that food.

Becoming mindful of our food choices includes patience and an accepting attitude toward the food we’re holding. One way to cultivate these values is to pay attention to how your five senses interact with the meal. Focus on the sounds, textures, sensations, and smells. Doing this lets you stay in the moment and appreciate how your meal tastes.

Make Peace with Food by Checking in With Your Needs

This thinking might contradict the rule many of us learn as “good food” versus “bad food.” The truth is that food has no morals. Making peace with what we have to eat during our lunch shift (for example, a bag of chips from the vending machine because we didn’t have time to meal prep) is easier for us in the long-run than feeling shame about how we didn’t do something that’s already in the past.

This type of practice is known as intuitive eating. Contrary to diet culture, which often tells us what we ‘should’ or ‘shouldn’t’ eat, intuitive eating is when we trust our body to tell us what foods we need to feel full and when to stop eating. This can take years of practice, but it’s also a way to honor your physical body’s needs and wants.

It’s also good to know that making peace with food means enjoying foods still considered “bad,” like desserts or high-carb foods, which is OK. Yes, too much sugar from processed foods isn’t good for our health. Still, it’s OK to enjoy our favorite chocolate now and then— especially during holiday meals where eating good food with family makes you feel connected and joyful in the moment.

Practicing mindful eating habits can feel hard, and there will be times when we’re not eating healthy foods. Focus on what you can control, and let yourself have fun with family and friends during holiday gatherings that only come once a year. Avoiding shame and choosing compassion, no matter how small it might feel, is a good step to take this holiday season, which is centered on gratitude.

The post Savor the Season: Master Mindful Eating Habits for a Joyful Holiday first appeared on Daily Nurse.