Goodbye, Food Guilt. How to Enjoy Holiday Eating Without Restrictions, According to a Dietitian

The holiday season is here, and with it comes an abundance of sweet treats, hearty meals, and calorie-dense libations. Though it's the time of year known for indulgence, that doesn’t stop food guilt from creeping in and weighing on people’s minds. For many, the constant calorie math and pressure to "be good" can suck the joy right out of the season and cause them to take more extreme measures.

One survey of 2,000 people from Simple Life, a health coaching app, shows that 42 percent feel more anxious about food and weight during the holiday season. Another 35 percent starve themselves all day so they can indulge later. That obsession with tracking every bite and the guilt that follows takes a serious toll on mental health. It also helps explain why so many people struggle to maintain a healthy relationship with food, says Ro Huntriss, RD, Chief Nutrition Officer at Simple Life.

"If you want to break the restrict-binge cycle, you have to let go of an 'all-or-nothing' mentality," she says. "Food is both fuel and joy, and occasional indulgence is an important part of a healthy pattern."

Speaking with Men's Journal, Huntriss offered practical tips on enjoying the rest of this holiday season, minus the food guilt.

Related: Health Coach's '12 Days of Fitmas' Challenge Tames Emotional Eating and Holiday Food Stress

How to Avoid Holiday Food Guilt

Skipping meals or restricting food all day before a big holiday meal almost always backfires. It increases hunger and cravings, makes overeating more likely, and often leads to fatigue, irritability, and a hyperfocus on food. Spoiler alert: these are not the ideal grounds for enjoying your time.

So, let’s just say you do skip meals all day and finally arrive at the holiday party. You’re starving, you load up your plate, and you end up inhaling everything that looks good. Overindulging to the point of feeling sick is usually what triggers food guilt in the first place.

Rather than falling into that cycle, Huntriss recommends staying mindful and tuning in to your hunger cues throughout the day. If you’re hungry at lunchtime, even with a holiday party coming up, eat something nutritious and satisfying. That way, you’ll arrive at the party feeling good rather than starved, and you can still enjoy the foods you want without guilt.

"The key to enjoying holiday meals without overdoing it or feeling guilty afterward is to focus on balance rather than restriction," she says.

Tips to Let Go of Holiday Food Guilt

Releasing holiday food guilt starts with self-compassion and taking time to check in with yourself. You don’t need to punish your body now so you can "earn" your food later, especially when that kind of restriction usually makes the experience less enjoyable. And after all, the holidays are meant to be enjoyed alongside loved ones.

Try Huntriss' tips for avoiding food guilt this holiday season:

• Check in with hunger cues and fullness during meals
• Eat slowly, notice flavors, and savor your food to prevent overeating
• Fill your plate with protein, vegetables, and fiber
• Plan meals throughout the day so you're not overly hungry for the festivities

Related: New Self-Care Trend Cuts Stress Right Before the Holidays