FESTIVE FEASTING

As we celebrate the festive season, there is usually lots of food and many types of foods we only eat at Christmas, so they have an extra special feeling about them. Navigating your way around these buffet tables or circulating trays of canapes can feel quite daunting and impossible. Perhaps you leave feeling uncomfortably full or concerned about the type and quantity of food that you have eaten? Or perhaps it is more that you dislike how out of control it all feels when you had only meant to have a little? Alternatively, you avoid these situations altogether so that you are not tempted to overeat or eat ‘forbidden’ foods.

When our everyday foods don’t look like those on offer at functions we are more likely to want to have everything. It all looks so good! There is that feeling of grabbing it while you can. Here are some things to consider to help navigate food laden social functions more successfully, not only at Christmas time.

How hungry are you?

Perhaps you skipped lunch or maybe you ate less during the day so you could eat plenty at the function or maybe you are concerned with weight and have been purposely eating less. Whatever the reason, when we are hungry it is our body’s natural reaction to increase the drive to eat, particularly when faced with all this fabulous food. This is a good thing – it is our body’s way of protecting itself and making sure we are well fed.

Eat well during the day. Eat regular meals so that you aren’t starving hungry before a function. When we are really hungry we are more likely to overeat once we do eat. Again, this is the body striving to be fed well. It really does work against us to ‘save room’ in expectation of eating lots. 

How do you perceive the food?

Christmas food has a special meaning for many of us. The feeling of nostalgia can make food more appealing irrespective of hunger. They inspire a feel-good factor. Think about how you feel talking about and imagining your favourite foods, at this time of year, in comparison to the foods you dislike. Do you notice a difference in your reactions? Maybe a little smile or an uplift in spirit for your favourite and perhaps even a shudder for your least liked.

The foods we find most appealing are often the ones we feel we should not eat too much of and end up restricting. Restriction then increases the desirability of these foods because of feelings of scarcity. Restriction and scarcity are powerful motivators when it comes to eating.

At the Function

Give yourself time to decide what it is you really want to eat. Which are the foods that really look appealing. Decide on the foods you will eat, irrespective of their health rating. If you can’t decide take a small serving of each food (you can usually come back for more) and if you don’t like something it’s ok to not eat it. I do appreciate that leaving food on the plate can be a hard thing to do so taking small amounts and giving yourself permission to go back for more is a great strategy. Checking in each time to decide which food is most appealing.

We can drink and eat more when we are nervous, as a way of occupying ourselves and having something to do with our hands. Noticing these things can go a long way in helping to know why you tend to overeat. It’s normal and if it helps you to get through particular situations then it is serving a purpose and not something to beat yourself up about. Awareness is the first step to making a change. 

After the Function

These strategies can take a bit of practice and overeating when the food tastes so good is always a possibility. So what happens afterwards? My best advice is to not beat yourself up about it. Guilt around food doesn’t usually help when it comes to food decisions. If you are full then wait until you are hungry again to eat or eat a lighter meal. If the food was disappointing and you feel the need to stop for food on the way home, then that’s ok too. 

Enjoy!

It’s Christmas, a time for family and friends. Enjoy the moments. Enjoy the fabulous food that comes with celebrating Christmas in summer time. And do it all while noticing how enjoyable or unenjoyable each food is and let this guide you in your food choices. 

Andrea Palmer is the Dietitian for Habit Wellington