Listening to and taking care of your body can help you navigate the challenges of the winter holidays.
For many, the holidays are a time of joy, but chronic illness or a recent loss can make what should be enjoyable moments feel overwhelming. From navigating crowded stores to managing family expectations, it’s easy for these tasks to leave you feeling stuck.. Add fatigue, pain, and a host of other symptoms to the wet weather and roads, travel plans, flu season, holiday expenses, and it’s no surprise anxiety and tension spike this time of year.
But here’s the thing: it’s possible to balance the stress with some much-needed self care. Self care can conger many meanings but for this case, it is the act of taking care of yourself, both your mental and physical health, in order to stay healthy and be a part of your community. During the holidays, one area that can be an added source of stress is food. For this reason, learning to eat with intention can help you tackle the season with a sense of calm and grace. Below are some suggestions for getting started.
Eat Restoratively to Stay Healthy
During the holidays, we’re often surrounded by indulgent foods and drinks, which can leave us feeling sluggish and run-down. One way to approach the winter months is to eat restoratively. To eat restoratively means to focus on nutrient-dense foods, or whole and unprocessed foods, that are high in vitamins and minerals. Eating these foods can help you restore your energy and stay refreshed, support your mental health, and even boost your immune system.
Examples of restorative meals often feature plenty of vegetables, lean proteins, and whole grains. Broth-based soups and salads are great choices; be sure to aim for 3 ounces of lean protein (about the size of a deck of cards) with each meal. One-pot meals like soups, stews, nourish bowls and sheet pan dinners offer easy and healthy options for incorporating vegetables and lean protein into your diet.
Eat with Intention
Eating with intention means paying attention to how the foods you eat affect not just your body, but also your mind, emotions, and overall well-being. It’s about being mindful of what you choose to eat, not just worrying about calories or cutting out certain foods. When you eat with intention, you take time to notice how food smells, tastes, and looks. This helps you decide what feels good for your body and makes you feel happy and healthy.
To start this practice, first allow yourself the time to slow down and really enjoy each meal. Before your first bite, take time to consider your meal by noticing how it smells and if you can detect aromatic spices in the dish.
Next, notice how your food looks. Does it have a lot of color? How many vegetables are on the plate? Is there a variety? Do you observe different texturesㅡsomething soft, something crisp?
Once you have considered the sight and scent, take the time to taste your food. Explore flavor and texture in your mouth. Is it spicy or sweet, hot or cold, wet or dry?
Now pay attention to how the food makes you feel as you eat it. Do you feel energized, calm, or satisfied? If you’re not sure what to eat, think about what your body might need that day—whether it’s more energy, something comforting, or a meal that will help you feel satiated.
Eating with intention is about finding balance. Instead of stressing about the "perfect" diet, focus on nourishing yourself in a way that supports your health, happiness, and energy levels. When you choose foods mindfully, you make choices that feel right for your body, not just out of habit or because it's what everyone else is doing.
Nutrient-Dense Fall Foods
As mentioned above, the term nutrient-dense foods refers to food that is unprocessed or minimally processed. When you eat mainly nutrient dense foods, they help you feel better and support your overall health. When you eat more of these foods, your body gets what it needs to function at its best, which can give you more energy, improve your mood, and keep you feeling strong and active.
Nutrient-dense foods boast high nutrition content compared to calories, making them especially important for people with chronic illnesses and their caregivers. These foods, often whole and unprocessed, help support the immune system, manage inflammation, and improve overall health.
Fall foods like pumpkins, sweet potatoes, apples, and Brussels sprouts are rich in vitamins, minerals, and fiber while being low in calories. For instance, pumpkins are packed with vitamin A, which supports eye health, while sweet potatoes are a great source of vitamin C, which boosts immune function.
Research shows that eating a variety of colorful fruits and vegetables can help manage chronic conditions like diabetes, heart disease, and autoimmune disorders. For caregivers, preparing and incorporating these nutrient-dense foods into meals can be a key part of self-care—ensuring both the person they care for and themselves are getting the right nutrition. You can find these seasonal foods at local farmers' markets, grocery stores, or even grow them in your own garden, making it easier to take control of your health and well-being through mindful eating.
Three Areas where Intentional Eating Can Make a Large Impact
Mental Health: What you eat can affect how you feel emotionally. Eating foods rich in omega-3 fatty acids (like salmon or walnuts) and B vitamins (found in whole grains and leafy greens) can help regulate mood and reduce stress levels. The holidays are a busy time for everyone, so keeping your mental health in check is crucial.
Gut Health: Did you know that your gut health affects your mood, energy, and immune system? To support your digestion, focus on foods that are high in fiber, like fruits, vegetables, and whole grains. Probiotic-rich foods, like yogurt or fermented vegetables, can also help keep your gut balanced and feeling good.
Immune Health: Winter means cold and flu season, so eating foods that support your immune system is a must. Load up on colorful fruits and vegetables (vitamin-C rich foods!) like oranges, pomegranates, leafy greens, and vibrant squash soups. These foods are packed with antioxidants, which help fight off illness and keep you feeling strong. Plus, they’ll bring a burst of color to your plate, making meals more enjoyable.
Self-care is not just a luxury—it’s a necessity, especially during the busy, stressful holiday season. Eat with intention to support your mental and physical health and you’ll be better equipped to handle whatever the season throws your way. Rather than feeling burned out by the season, practicing these simple self-care strategies will help you enjoy more peaceful, balanced, and joyful holidays.
Remember: you deserve to feel good, too. Make self-care a priority this holiday season, and you’ll be able to fully embrace the magic of the holidays—without the stress!
Amy Riggs is a dietetic intern at Bastyr University in Kenmore, Washington. She received her MS in Nutrition and Dietetics from Bastyr University in 2024. Amy had a career in communications prior to pursuing her passion to become a registered dietitian and help people improve their quality of life through healthier food choices.
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