That’s where mindful eating can come in handy. While it may sound complicated, this simple technique encourages us to be more present during mealtimes, so we can enjoy the foods we love without overdoing it. So how does it work? Let’s break it down.
Marika Day: How to eat mindfully this festive season
ARTICLE
1 December 2025
4 min read
4 min read
During an indulgent period like the holidays, finding balance can be hard – especially when it comes to food. Between end-of-year parties, family gatherings and spontaneous hangs, it doesn’t take much for our healthy habits to go out the window and mindless eating to creep in.
What exactly is mindful eating?
Mindful eating involves paying closer attention to your food and how it makes you feel. It can be as simple as noticing the taste and texture of a meal, being aware of your thoughts and feelings while you eat or recognising your body’s hunger cues.
Mindful eating not only helps us become more attuned with our bodies, but research shows it can also help reduce overeating and support a healthier relationship with food, guiding our choices by need, not guilt.
How to embrace mindful eating during the festive season
1. Healthy eating is about balance, not extremes.
When it comes to nutrition, it’s easy to swing between extremes: being “good” or giving up entirely. Not only is this an unhealthy mindset to have around food, it’s also not realistic. Healthy eating isn’t about perfection, it’s about balance, because there will always be days where our meals are more nutritionally sound than others.
Overindulged in the chocolate pudding? Great! No need to compensate by eating carrots for dinner. Just get back to your usual habits and choose foods that make you feel good next time.
When it comes to nutrition, it’s easy to swing between extremes: being “good” or giving up entirely. Not only is this an unhealthy mindset to have around food, it’s also not realistic. Healthy eating isn’t about perfection, it’s about balance, because there will always be days where our meals are more nutritionally sound than others.
Overindulged in the chocolate pudding? Great! No need to compensate by eating carrots for dinner. Just get back to your usual habits and choose foods that make you feel good next time.
2. Know when you’re hungry. And full.
Ask yourself: Am I actually hungry? Sounds simple, but it really can make a big difference. Especially when our eating patterns may be out of sync over the festive season. Before filling your plate, take a moment to gauge your hunger and check in again halfway through your meal. Remember, you don’t have to finish everything on your plate out of politeness. It’s okay to stop when you’re comfortably satisfied, not overly full.
Ask yourself: Am I actually hungry? Sounds simple, but it really can make a big difference. Especially when our eating patterns may be out of sync over the festive season. Before filling your plate, take a moment to gauge your hunger and check in again halfway through your meal. Remember, you don’t have to finish everything on your plate out of politeness. It’s okay to stop when you’re comfortably satisfied, not overly full.
3. Ditch any distractions.
Mindful eating is hard when your attention is on a screen rather than your plate. Whether you’re home alone or at a busy family gathering, take a few moments to really taste your food, noticing the flavours, textures and even the aromas around you. Eating slowly and with awareness not only makes meals more enjoyable, but it also gives your brain the time it needs to register when your body is full, helping you avoid overeating.
4. Eat for you, not others.
We all appreciate the effort and love that goes into cooking a festive feed, and saying no can be hard. But if it makes things easier on our bodies, it’s important to put ourselves first and eat for our own enjoyment, not out of obligation.
When you say ‘no’ to foods you don’t want to eat, you save room for the ones you really love. Whether that’s your mum’s Christmas pav or a scoop of ice cream, giving yourself permission to enjoy these treats without guilt helps reduce the urge to overindulge or eat mindlessly just because there’s food available.
5. Balance your plate.
I wouldn’t be doing my job if I didn’t tell you to eat your fruits and vegetables! Here’s the part where I remind you to keep up eating those good, nourishing foods. Think: a variety of plants, proteins and fibre in your day all in partnership with your festive favourites. A good rule of thumb: if you know you’ll have a big dinner, start the day with a balanced breakfast. Keep your water intake up. Hydration, fibre and protein go a long way to help you feel energised to enjoy this time of year.
Food is about more than numbers and nutrients
The festive season can be full of pressure to eat “perfectly,” but the truth is the most meaningful moments happen when we’re truly present with the people around us. Instead of stressing about every bite, soak up the company, the stories, the aromas and the joy that comes with gathering around the table, because that’s the real power of food. After all, the holidays are short – enjoy them.
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Marika Day
Marika Day is an Accredited Practising Dietitian and Nutritionist with over 10 years' experience in a variety of clinical and non-clinical areas. Her expertise and interests include gastrointestinal nutrition, which is influenced by her personal experience with coeliac disease. Additionally, she focuses on women’s health and the complexities of disordered and emotional eating. In addition to her clinical expertise, Marika regularly works in recipe development, helping people make nutritious choices every day. Her approach to nutrition is balanced, practical and empathetic and aims to help people enjoy food and live a healthy balanced life.
Disclaimer:
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
Copyright © 2025 AIA Australia Limited (ABN 79 004 837 861 AFSL 230043). This is general information only, without taking into account factors like the objectives, financial situation, needs or personal circumstances of any individual and is not intended to be financial, legal, tax, medical, nutritional, health, fitness or other advice. The source information of the articles is current as of the date of publication and may be subject to change. While the information contained herein is believed to be accurate, AIA Australia expressly disclaims any and all liability for representations or warranties, expressed or implied, contained in, or for omissions from, the information.
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