Day 5: Savor Every Bite
Day 5: Savor Every Bite: A Guide to Mindful Portions this Holiday Season
Welcome to Day 5 of the 12 Days of Wellness.
As we journey through the 12 Days of Wellness, it’s time to address an often-overlooked aspect of our eating habits: portions. In a season where we may be overwhelmed with options and once-a-year foods, I remind people to consider mindful portions and how a bit less can lead to greater satisfaction.
Bite-Sized May Be Enough
In a world where “more” is often synonymous with “better,” it’s worth considering that this may not apply to some foods. Larger servings don’t always mean more enjoyment; a bit less can satisfy us perfectly. So, how can we strike the right balance and savor every bite during the holiday season?
Tips for Mindful Portions
Pay Attention and Listen to Your Hunger Cues: Pay attention to your body’s signals. Are you truly hungry or eating out of habit or boredom? Before reaching for seconds, check in with your hunger levels.
Balanced Plate, Healthier Plate: Create balanced meals (and snacks) by including a mix of protein, fiber-rich veggies, and whole grains. This combination will help satisfy hunger and provide sustained energy.
Mindful Snacking: If snacking is part of your norm, choose nutrient-dense options like nuts, fruits, or yogurt. Portion your snacks to avoid mindlessly munching and ensure you savor each bite. (Remember that snacks can help us eat less overall.)
Consider the 80/20 Guideline: First, this isn’t a rule but a guideline. Remembering “80/20,” especially during the holidays, by aiming for 80% of your plate with nourishing and healthier food options and the other 20% for those treats. This way, you can enjoy holiday favorites without overdoing it. Adjust this as you want – 80/20 is easier to remember for many people.
Savor Holiday Treats Mindfully: And consider quality over quantity. Instead of sampling every dessert on the table, choose a couple of your favorites and savor them slowly. Mindful enjoyment can be more satisfying than mindless indulgence.
Balancing Act (As Always)
The key to mindful portions is finding the right balance. Whether it’s a holiday meal, event, or a snack, tune in to your body’s signals and be conscious of what and how much you’re.
Don’t be ridiculous; I don’t mean that small.
The Satisfaction of Less
You have heard the term, “Your eyes are bigger than your stomach.” This phrase is the idea that we want more than our bodies need and or stomachs can handle. By using mindful portions, you can get the flavors of the food you love without overeating and be content with having enough, but not too much.
Consider mindful portions as we move through the holiday season and into 2024. By doing so, we can enjoy the season’s flavors without the discomfort of overindulgence.
Check in on the blog tomorrow for the BONUS Take Five: Using Your Hand for Balanced Eating - and I don’t mean holding your plate with one hand.
