How The Winter Holiday Season Impacts Our Eating Habits
The winter holiday season is full of celebration, connection and, honestly, a lot of eating. This time of year resembles a non-stop buffet of treats and savory dishes that are hard to resist. But how does it impact your eating habits?
A systematic review of how winter holidays impact eating habits sheds light on the behavioral shifts that occur during the holidays, helping you understand why you may eat differently and how you can find balance.
The Holiday Social Scene Leads To Mindless Eating
Holidays mean gatherings, which often go hand in hand with feasting. The study emphasizes that social settings greatly influence how much we eat, usually pushing us toward mindless munching.
On and around Christmas, most people consume up to 6,000 calories, three times the recommended daily caloric intake. It’s believed that when you are focused on conversation and connection, it is easy to lose track of how much you are eating.
To counter this, the review authors recommend staying mindful at social events by checking in with your hunger levels. A quick mental pause can help you pace yourself, making the meal enjoyable without overindulging.
Cold Weather Creates Comfort Cravings
Winter is a time when the body naturally gravitates toward foods high in fat and sugar, perhaps because these meals give you an energy boost and satisfy your sense of nostalgia.
According to the review, this is further propagated by holiday traditions that encourage indulgent consumption of specific foods. If you were to visit Colombia or Norway during the season, you’d encounter a lot of salty and fried meals, for example.
SOURCE: PEXELS
Even in the United States, most seasonal dishes are high in sugars and fats, whether pies, cookies or buttery side dishes. This influx of sugar and fat during the holiday season means you’re likely consuming far more than you would during other times of the year. With over 73% of Americans already overweight or obese, the risk of developing health issues increases over time, especially if holiday weight gain isn’t shed.
Mindfully pair rich dishes with veggies or lean proteins to boost nutrient intake and maintain a healthy weight throughout winter.
Emotional Eating Increases With Holiday Stress
For many, the holidays can be an emotional roller coaster. Family dynamics, shopping, travel and financial pressures are stress triggers that may induce emotional eating.
Rather than letting stress guide your eating, find alternative ways to manage it, such as taking breaks, setting boundaries or spending time outdoors. What you consume also influences your mental health and well-being. A diet rich in prebiotic and probiotic foods, complex carbs and hydration can help balance your emotions, even in the face of holiday stress.
Social Media Adds To The Pressure to Indulge
Holiday social feeds packed with food posts can lead to food-related fear of missing out (FOMO). Social media makes it tempting to indulge in extra treats, seeing others’ festive spreads and perfectly styled holiday plates. Pressure to keep up with what you see online can amplify cravings and result in mindless snacking.
SOURCE: PEXELS
To keep your scrolling from steering your diet, try setting limits on social media time during the holidays. Remember, your experience matters more than keeping up with someone else’s plate. Consider a better, healthier way to use your phone over the holidays — tracking your steps and getting in some beneficial movement between parties.
The “I’ll Diet In January” Mindset Hits Hard
One common holiday habit is putting off healthy eating until the New Year. In fact, four of the top five resolutions set by Americans revolve around health, weight, fitness and diet.
This “all or nothing” mindset often leads to indulgence now and restriction later, a cycle that can disrupt your eating patterns and cultivate unhealthy habits. The study notes that this approach usually backfires, making weight loss even harder once January arrives.
Wholesome Choices Will Keep You Feeling Your Best
With festive, tempting food all around, it can be challenging to maintain a balanced diet during the holidays. Fortunately, the season also offers plenty of opportunities for nutritious, delicious meals. Rather than cutting out all treats, incorporate seasonal produce and wholesome foods into your holiday menu.
By balancing indulgent and nutritious foods, you can make the holiday season festive and flavorful without jeopardizing your wellness goals.
