This article is provided for informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Contact a qualified health care professional before engaging in physical activity or changing your diet, medications, or lifestyle.

The holiday season is full of sweet treats and sentimental comfort foods. While it’s fun to socialize and gather with friends and family for hearty meals, it can be difficult to find a balance between enjoying the holidays and maintaining a nutritious, balanced diet.

According to an expert, people can absolutely relish the joy of the season without compromising their health. But how?

As the holiday season approaches, dietitian Abbey Sharp has given Yahoo Canada practical tips for readers to get through the holidays with a focus on mindful eating.

Here’s what you need to know.

How do I balance my holiday meals?

Sharp said it’s important to maintain a consistent approach to nutrition during the holidays. She advised individuals to focus on adding color to their meals, emphasizing “counting color, not calories.”

This means pairing treats with a variety of fruits and vegetables, fiber, protein and healthy fats. “This is what will keep us feeling full and satisfied, which will naturally prevent us from overeating – without us falling into that scarcity mentality or feeling deprived,” Sharp explained.

Maintaining a balanced diet while on vacation isn’t just about avoiding overeating; it plays a crucial role in supporting energy levels, regularity and immune health during the winter months. This also helps prevent the risk of weight gain.

“Of course we’re going to eat out more at this time of year, we’re probably going to eat a little more sweets, more salt and more fatty foods than usual. But focus when we can on eating more fruits and vegetables… fiber, protein and healthy fats.

How do I detox after eating too many treats?

Simply put: There is no way to magically “detoxify” your body. Sharp explained that our body’s natural detoxification mechanisms (pee, poop) can be supported by hydration and fiber-rich foods.

“Water will really help offset those higher amounts of sugar, sodium and alcohol, which again, we drink a lot more. So the reason celery juice helps is because it’s 99.9 percent water,” Sharp said.

Sharp suggested opting for whole fruits and vegetables for a more effective approach that also provides fiber, and again, adding protein and healthy fats — the “appetite suppressant combo.”

“This will slow the spike in blood sugar, which will stabilize our energy levels and help maintain regularity.”

How can I practice mindful eating during this vacation?

Mindful eating is a great tool to avoid overindulgence during the holidays.

“There is no specific amount of holiday treats that I can recommend. The important thing is that you feel like you’re able to enjoy the holiday season without falling into what I call a ‘scarcity mentality,’ which usually results in bingeing,” Sharp said.

“How much can you (have) to have fun, but also to feel better?”

Sharp recommends paying attention to hunger and fullness cues by eliminating distractions during meals (like TV). It’s about making meals more relaxing, listening to the sensory aspects of each bite, asking yourself “Am I hungry?” Am I full?… What does it taste like? What is this smell? What is this crisis?

Vacations can be stressful. How can I avoid emotional eating triggers?

The holidays are a particularly stressful time for many people. Combined with an overabundance of food, it’s often a recipe for emotional overeating, Sharp acknowledged.

For people dealing with emotional triggers related to eating, especially those with a history of eating disorders, she suggests incorporating self-care practices. Engaging in non-food-related activities, seeking support from friends or therapists, practicing meditation, mindfulness, yoga, and journaling are effective tools for managing emotions and stress without resorting to to food.

Above all, Sharp advises against judging yourself, assuring that it is “completely normal” to eat emotionally from time to time.

“We all arrive at Christmas dinner and we eat more than usual, we eat because we are happy or we eat because we are stressed. This is all within the realm of normal,” the expert said. “If you fall into an emotional eating episode, the most important thing is not to judge yourself.

Excessive judgment and increased shame will likely only fuel another episode of emotional eating. The best thing to do is simply move on.

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