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Navigating Food & Body Image During The Holidays: Part 3

How is everyone doing so far? Sam and Megan are here again to check in.

Those who struggle with disordered eating and body image have heightened stress around food, so it’s understandable that at the holidays, these worries increase. From uncertainty over what foods are available, how food from others have been prepared, lack of control over the time of meals, or simply eating around others-it can be easy to let food stress take over. If food stress is interfering with your ability to enjoy the holidays-try to be gentle with yourself. It’s okay to have these concerns, yet our hope is that following these tips can help alleviate some anxiety and guilt, and bring you more peace with eating.

Come Prepared

Talk with the host of the party beforehand to find out what foods will be served. If you are bringing a dish, make sure it’s something that you personally enjoy. Make a plan for yourself or with your dietitian about how to ensure you are meeting your needs in the most manageable way for you.

Set Yourself up for Success

Avoid skipping meals or “saving up” for the holiday feast, as this can lead to overeating and discomfort later. Instead, aim for regular, balanced meals and stay hydrated. Take time for yourself in the morning—whether through a quiet moment or a favorite activity—so you feel centered. Remember, one meal doesn’t determine your worth, and there’s no need to “burn off” anything you eat. Trust that your body knows how to handle the food you give it.

Use Your Supports

If making choices about food in the moment is likely to result in underserving or causing intense anxiety, ask a loved one to portion and bring a plate of food to you. You can also ask your supporters to help keep you accountable by ensuring you are nourishing properly throughout the day. Givethem gentle guidance of what you find helpful.

Turn Your Focus Away From The Food

Yes, food is often a central part of holidays and gatherings; however, there is so much else beyond food as well! Spending time engaging with company, focusing on what the holiday means for you and your family, and forming new memories and traditions help to change your relationship with the holiday and focus on what really matters. Try to remember a time before food and body image thoughts took priority-what did you enjoy about the holiday?

Wherever you may be in your own journey with food and your body, our hope is that you can choose a route of self-compassion this holiday season. Remember that one meal or day of eating does not define you or your recovery. If you encounter a tough moment or engage in old coping strategies- try to be gentle with yourself! Give yourself unconditional permission to move forward with your day and let your values guide you towards experiencing a more meaningful and connected holiday. Make it a goal to prepare for potential challenges, while also giving yourself power to reclaim your relationship with the holidays. And if your accomplishment from the day is just making it through- we’re proud of you.

We hope your holiday is filled with delicious food & drinks, fun company, and lots of love and warmth!

Happy New Year everyone,
Sam & Megan