By Jake Gorham, MS, RD, CPT, Delos Institute Level 3
Last Updated: 12/1/24
As we approach the holiday season, the abundance of tempting treats can make it difficult to stick to our usual eating habits. Many factors contribute to why we may find ourselves reaching for more than one helping of holiday sweets and savory dishes. The purpose of this Focus Point of the Week is to explore why holiday treats are so hard to resist and offer tips to enjoy them mindfully.
Why are holiday foods so tempting?
Holiday treats often combine sugar, fat, and salt—ingredients that research has shown stimulate the brain’s pleasure centers, activating similar reward pathways as certain addictive substances. This effect is especially pronounced when sugar, fat, and salt are present together, enhancing our cravings and making it difficult to stop at just one bite. This type of highly appealing flavor profile, known as hyperpalatability, has been found to stimulate reward circuits in the brain, driving us to consume more even when we’re not hungry. The overstimulation of the brain’s reward system can interfere with signals that regulate hunger and fullness, leading to overeating.
How can I enjoy holiday treats mindfully?
Mindful eating can be a powerful tool to balance enjoyment and control over food choices during the holidays. Here are some strategies to consider:
- Use the Deliciousness Scale: Not all treats are truly irresistible. The Deliciousness Scale helps us make intentional choices by rating treats from 1 to 10. If a treat rates below an 8, consider skipping it to avoid empty, less satisfying calories. This tool can help you focus on the sweets you genuinely enjoy while staying mindful of your overall food choices, which is a win-win for enjoyment and well-being.
- Pause and savor each bite: Slow down and pay attention to the flavors and textures of your food. This can help you feel more satisfied and reduce the likelihood of overindulgence.
- Stay aware of hunger and fullness cues: Before reaching for another serving, take a moment to assess whether you’re still hungry or just eating out of habit.
- Balance treats with nutrient-dense foods: Enjoy holiday favorites in moderation while including vegetables, fruits, and proteins to support satiety and reduce blood sugar spikes.
- Bring focus to social connections: Remember that the holidays are about spending time with loved ones and not just about the food. Shifting our focus to the people around us and creating memories can naturally help to reduce our food-centric thoughts.
Holiday foods can be enjoyed without compromising health goals. By practicing mindful eating, you can savor the season’s best flavors while maintaining control over your portions and choices.
If you have questions about mindful eating or tips on how to navigate holiday treats, don’t hesitate to reach out to a One on One team member!
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References:
- Avena, N. M., Rada, P., & Hoebel, B. G. (2008). Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake. Neuroscience & Biobehavioral Reviews, 32(1), 20-39. Evidence for sugar addiction: Behavioral and neurochemical effects of intermittent, excessive sugar intake – PMC
- Volkow, N. D., Wang, G. J., Tomasi, D., & Baler, R. D. (2013). The addictive dimensionality of obesity. Biological Psychiatry, 73(9), 811-818. The Addictive Dimensionality of Obesity – PMC
- Leigh, S.-J., Lee, F., & Morris, M. J. (2018). Hyperpalatability and the Generation of Obesity: Roles of Environment, Stress Exposure and Individual Difference. Springer Science+Business Media, LLC, part of Springer Nature. Hyperpalatability and the Generation of Obesity: Roles of Environment, Stress Exposure and Individual Difference
