The festive season is a time of joy, togetherness, and culinary abundance. As we gather with loved ones and indulge in traditional feasts, there’s often a delicate balance between savoring the moment and maintaining mindful eating habits. It’s easy to overindulge when faced with an array of delicious dishes, but mindful eating can help us enjoy celebrations while honoring our health. By cultivating awareness and balance, we can find joy in our festive eating without excess.
One of the best ways to set yourself up for mindful eating success is through thoughtful preparation before festive events. Start by hydrating well—drinking water before meals can help curb overeating. When planning indulgences, prioritize your favorite treats instead of sampling everything on the table.
Healthy cooking choices can also make a significant difference. Opt for leaner cuts of meat and reduce the use of coconut milk or oil, replacing them with healthier alternatives like fresh milk, low-fat yogurt, or evaporated milk. Increase the nutrient density of your meals by incorporating more vegetables such as carrots, cauliflower, tomatoes, eggplant, bell peppers, and broccoli. Use herbs and spices as flavorful substitutes for salt and sugar. Preparing a variety of vegetable-based dishes—like Sayur Lodeh, Acar, stir-fried vegetables, or fresh Ulam—ensures you have nourishing options on hand.
When it’s time to eat, being mindful of your portions and pace can help you avoid overindulgence. Use smaller plates and fill half of your plate with available vegetables or lean proteins. Chew slowly and put down your utensils between bites—this allows you to savor the flavors and recognize your body’s signals of fullness. Try chewing for up to 30 times (different food texture requires different chewing frequency) or until your food turns to mush. It is also a good habit to prevent indigestion
Next, minimize extra sauces and gravies when possible, and engage your senses by noticing the colors, aromas, and textures of your food. Cut back on sweetened or sugary drinks, including fruit juices and electrolyte beverages—plain water or tea is a better option for digestion.
When enjoying festive pastries or kuih, practice mindful serving. Select your favorites and limit yourself to just one or two pieces, using a small plate for snacks. Put all your preferred treats on this plate and stick to that portion for the day. Keep in mind that a single cookie can contribute 50–100 kcal, and it takes a 70 kg person about 20 minutes of brisk walking to burn 100 calories. Consider healthier food swaps—replace lemang with plain ketupat or nasi impit, and choose nuts, dates, or trail mixes instead of high-calorie snacks.
To avoid late-night food cravings, try to maintain a consistent sleep schedule and aim to sleep by 11 pm—even during the festive season. Studies show that nighttime food choices tend to favor high-carbohydrate, high-fat, and processed foods, while fruits and vegetables are often overlooked. Festive gatherings offer opportunities to focus on connection rather than consumption. Engage in meaningful conversations to slow your eating pace, and if offered seconds, politely decline by complimenting the meal or expressing your satisfaction.
Mindful eating also involves tuning into your emotions. Before reaching for food, ask yourself, “Am I truly hungry, or am I eating out of boredom or stress?” If it’s the latter, consider alternative comforts like taking a walk or enjoying a warm, plain beverage. By embracing mindful eating, we can fully enjoy the festive season’s flavors and traditions without compromising our well-being. With a little awareness and preparation, we can create a harmonious balance of celebration and health.
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