How to Practice Intuitive Eating During the Holiday Season in Baltimore & Beyond
Takeaway:
Many people struggle with maintaining healthy eating habits during the holiday season, especially with events like Halloween and Thanksgiving. In this guide, we’ll share expert tips on how to stay committed to intuitive eating and curb the stress of holiday induced food guilt.
For many, the fall season brings both celebration and the unwelcome battle with food guilt. We want to enjoy the delicious food experiences that come with holidays like Halloween and Thanksgiving, but often walk into family gatherings and parties with anxiety over what we should or shouldn’t eat. If this resonates with you, this post is for you! As a dietitian working with clients from all walks of life, I’ll share insights that have helped many feel more confident and at peace with food during the holidays. This post will cover how intuitive eating practices can be applied during Halloween, Thanksgiving, and beyond. We’ll also highlight common pitfalls and provide practical tips to help you navigate food celebrations confidently and guilt-free.
Why can holidays like Halloween and Thanksgiving be challenging for Intuitive Eating?
It’s easy to blame the holiday "hoopla" for food-related stress this time of year. We may get frustrated by the abundance of advertisements from the food industry, our families preparing “too much” food, or even our partner’s candy stash. However, it’s not these external factors that give food emotional power—it’s our internal narrative. As a dietitian based in Maryland, I often see clients fall into an “all-or-nothing” mindset, such as treating Halloween night as the only time to eat candy or skipping meals to “save room” for Thanksgiving dinner. This mindset can create emotionally charged eating experiences, as we set up rules and conditions to control food, which often leads to feelings of guilt and discomfort.
Intuitive Eating: A Path to Guilt-Free Holiday Eating
What would it look like to approach holidays like Halloween and Thanksgiving as an intuitive eater? Below are five steps to start or maintain an intuitive eating practice this fall:
1) Keep food intake consistent and adequate
The busy holiday season can disrupt regular eating patterns, but it’s important to remember that eating balanced meals and snacks every 3-4 hours is the foundation of intuitive eating. Skipping meals or restricting food intake to prepare for holiday feasts can lead to chaotic eating experiences, as intense hunger takes over our ability to maintain connection with body signals like fullness.
2) Become aware of ‘food police’ thoughts
Even with consistent nutrition, we can still struggle with food guilt. Recognize the voice of the “food police”—the internal dialogue that says, “You can only have two pieces of candy” or “You shouldn’t eat another slice of pie.” This voice can trigger feelings of rebellion and guilt when you inevitably break these self-imposed rules.
3) Practice unconditional permission, not “limited time offer” permission
In response to those “food police” thoughts, practicing unconditional permission to eat is essential to overcoming holiday food guilt. Think of how you would speak to a child: gentle but firm. Instead of saying, “You can’t have more,” try asking yourself, “How does my body feel?” If you're feeling full but really love that food, set aside a portion to enjoy tomorrow. If you're still hungry or not at a point of fullness, allow yourself to have more—just be mindful to also include other components of the meal that you enjoyed. This shift from restriction to permission is critical in freeing yourself from the guilt cycle.
4) Incorporate mindful eating techniques
If you’re familiar with intuitive eating, bringing in mindful eating techniques during the holidays can significantly reduce stress around food. Simple check-ins with your hunger and fullness levels before, during, and after meals can keep you grounded. For example, during Thanksgiving dinner, pause to notice how you’re feeling halfway through the meal, despite the distractions of a busy gathering. Or, create a dedicated mindful eating moment by savoring your favorite Halloween candy. Choose two or three mindful eating techniques that feel doable for you, and use them to stay present with your food choices.
5) Treat each experience as an experiment
Perhaps the most important aspect of practicing intuitive eating during the holiday season is to treat each meal or experience as an experiment. Don’t judge yourself based on past actions; instead, view every moment as an opportunity to collect data about your body's needs and preferences. Whether things go perfectly or not, the goal is to learn from each experience. This mindset helps reduce stress and allows you to approach food without the weight of previous expectations or guilt.
It is okay if some of these steps above feel inaccessible or unrealistic. This is a long process of unlearning and relearning a new way of thinking about and approaching food! We recommend working with a registered dietitian who is specialized in intuitive eating to guide you through this process. If you are interested in learning more about how a dietitian on our team could support you, reach out for a free consult call!
What Does This Look Like In Real Life?
Examples from real clients in Baltimore, Maryland
A Halloween Vignette
It’s Halloween, and Jessica, a college student at the University of Maryland, is looking forward to a fun night out with her friends. In the past, she often found herself obsessing over how much she might eat (or drink) while celebrating. Her mind would be consumed with thoughts about calories and a mental list of ‘shoulds’ and ‘should nots’ for the day. She would even adopt frantic strategies to "prepare" her body to fit into an uncomfortable costume. This mindset left her feeling anxious and drained, unable to be fully present with her friends. At the first party, where bowls of candy were readily available, Jessica would fixate on avoiding the candy instead of enjoying her night.
Fast forward to this year, and things have changed. After working with a dietitian specializing in intuitive eating, Jessica has learned how to nourish herself consistently and adequately, even on days when indulgence is inevitable. She packed some of her favorite candy to enjoy with lunch on campus, ensuring she wouldn’t feel like tonight was her only chance to indulge. She chose a costume that allows her to breathe easily, prioritizing comfort over appearance, and made dinner plans with her friends to ensure they felt satiated before going out. Throughout the night, Jessica found herself more engaged in conversations, energized, and, most importantly, free from the nagging thoughts about food.
This is the result of intuitive eating—it looks different for everyone, and Jessica is relieved to have found freedom from the control Halloween candy once had over her.
A Thanksgiving Vignette
Josh dreads Thanksgiving with his family—not because of the gathering, but because of the endless diet talk. Conversations about how much food everyone is eating, their latest diet, or plans to start a new one tomorrow are exhausting and, for someone in recovery from an eating disorder, highly triggering. This year, Josh hopes to connect with family members authentically while also protecting his mental health.
Together with his therapist and dietitian, who have supported him through his eating disorder recovery, Josh has prepared a list of “back pocket responses” to steer the conversation away from diet talk. Whether it's changing the subject, shutting down the discussion, or advocating for himself, Josh feels empowered to manage these interactions. He also knows when to take a break to regulate his nervous system, a skill he has developed over time. Now, he’s sharing this wisdom with friends who, like him, feel overwhelmed by the food and body image focus during the holiday season.
How Rooted Recovery Can Support Your Holiday Eating Journey:
Embrace the Holidays with Confidence
At Rooted Recovery, we understand that the holiday season can bring unique challenges when it comes to maintaining a healthy relationship with food. Whether it’s the Halloween treats or the abundance of Thanksgiving feasts, it’s easy to feel overwhelmed. Our approach to intuitive eating allows you to navigate these moments with confidence, helping you enjoy food without guilt or restriction. We’re here to guide you in honoring your body’s needs, respecting your hunger and fullness cues, and practicing self-compassion.
Working with our team of weight-inclusive, trauma informed dietitians, you’ll find personalized support to develop sustainable, mindful eating habits that allow you to fully participate in the joy of the holidays. At Rooted Recovery, we believe that food should be a source of nourishment and pleasure, not stress or anxiety. Together, we can help you embrace the season with a healthy mindset and a positive relationship with food.
If you're ready to feel empowered and supported through the holiday season, schedule a consultation with us today. Let’s work together to help you achieve balance, enjoyment, and peace with food—during the holidays and beyond.