Navigating the holiday & Christmas season whilst working on your relationship with food & body.

Written by Darcy Jongebloed, Accredited Practising Dietitian and Credentialed Eating Disorder Clinician. Content has been adapted from the resources linked at the bottom of this page.

Christmas and holidays should be an enjoyable and relaxing time of food and family but can also be stressful for many when trying to make peace with food and your body. Read on for some tips and guidance on navigating this time of year.

The ‘why’ & a little ramble from me...

Whether you are struggling with an eating disorder, or diet culture has you confused, or your sensory concerns around food are enhanced by the change in routines at this time of year, these are all valid reasons why it’s not as easy as ‘Just eat and enjoy it!’

Hey there, it's Darcy, your realistic dietitian buddy who's all about helping you navigate the tricky waters of eating disorders and disordered eating patterns, and understanding how this shows up in our day to day lives. So, let's talk about the holiday season – the time for festivities, joy, and maybe a bit of stress. Often Christmas and holiday events can mean people you haven’t seen in a while, triggering situations and an abundance of foods you’ve “Tried to avoid”.

Are you having thoughts like bringing your own food to parties, lying about dietary needs, contemplating plan cancellations, or considering pre or post -party exercise or restriction to counter those indulgences? Perhaps you’re saying “next year I’ll start or be ‘better’”. Or, maybe you're treating the holidays as a free pass to devour everything in sight, forgetting about the joy of connecting with loved ones amid the sea of delicious food.

Been there, done that. Trust me, I get it. It was a miserable cycle, promising myself each year that the next one would be different. Spoiler alert: it never was!

Managing your eating and expectations of Christmas is crucial for mental well-being. The holiday season, with its abundance of festive foods and social gatherings, can pose significant challenges. Failing to address these challenges can lead to heightened stress, guilt and anxiety, hindering the ability to fully engage in the joyous spirit of the holidays.

I hope this compilation of tips and further resources can aid in helping you find some peace with food this year. There are many fabulous resources out there, some linked at the end of this page for you to explore!

Practical tips…

  • REGULAR EATING still needs to happen on Christmas! Continue with regular meals and snacks.

  • Don’t restrict your intake in the lead up.

  • IT’S OKAY TO OVEREAT ON CHRISTMAS. It’s one day. One day doesn’t make or break your health.

  • Plan what you intend to eat ahead of time. This can take some of the stress out of decision making.

  • If wanting to challenge yourself, pick a small challenge and ask for support to achieve it.

  • If unsure about portion sizes, pick a family member to be a “food role model” (as long as they don’t have an eating disorder themselves). Model your portion sizes on their portions.

  • Play your favourite music during the meal, this could help manage anxiety levels.

  • Plan to do a relaxing or distracting activity after the meal e.g. watch a funny Christmas movie, listen to calming music or play a board game with family member.

  • Don’t be afraid to ask for help if you need it.

  • Be gentle with yourself. Remember, Christmas is just one day (or week for many of us) of the year.

  • Find enjoyment in other parts of Christmas besides food.

  • If you have a limited range of safe foods, arrange to bring a plate so you are sure there will be an option that suits your needs.

Shutting it down... Some one liners to combat food or body comments from others

There's no denying that diet talk is everywhere around you during this time of the year. A reminder, it is never okay to be commenting on someones body or plate! Some of my personal favourites are a little too spicy for this resource but see some PG options below; remember if you don’t feel safe making these comments that’s also ok - sometimes removing yourself from the situation and going for a little walk outside or playing with the family dog is the best thing to do - I use this approach myself often, it is not my/your job to educate people on diet culture (Unless you are my client!!)

  • "I'm just here for the good company, not a food critique."

  • I’m actually dealing with a medical condition right now which means I need to eat different foods, and I’d prefer not to talk about it today, thanks”

  • “Wow, that is problematic, I am sorry you feel that way”

  • "Let's focus on spreading holiday cheer, not body comments, okay?"

  • "I'm on a strict 'no body talk or calorie talk' diet this season."

  • "My body and I have an understanding; we're good, thanks!"

  • I'm actually focusing on overall well-being and feeling good, rather than just the number on the scale."

  • "I've shifted my focus to emphasising healthy habits and self-care instead of just weight loss."

  • "I'm on a journey to embrace valuing my well-being beyond weight."

  • "I'm working on a holistic approach to health, finding balance and joy in my life.

  • "I'm exploring a more inclusive approach to health, prioritising habits that make me feel good rather than focusing solely on weight."

  • "My body, my business – let's talk about something more exciting, like holiday plans!"

  • "My resolution? Not letting anyone's comments affect my holiday vibe."

  • ... The ignore them completely approach and walk away

  • ‘Surely I did not hear you correctly, can you say that again?’, when people are asked to repeat rude comments it can make them re-think how problematic it was

  • So, the weather today is nice, how is your XYZ going? (the complete topic changer)

  • "I'm focusing on positive vibes and connection this season. Let's chat about something uplifting!"

  • "I'm on a journey to prioritise self-love and kindness. Can we keep the conversation light?"

  • "I'm learning to appreciate my body for all it does for me. Let's steer clear of body talk, okay?"

  • "I'm working towards a healthier mindset this holiday. Mind joining me in keeping it positive?"

  • "I'm making peace with my body this season. Your support in avoiding triggering topics would mean a lot."

  • "This year, I'm embracing a compassionate approach to myself. Let's keep our words kind and inclusive."

  • "I'm striving for a joyful and stress-free holiday. Can we skip the diet and body comments, please?"

  • "My focus this season is on self-care and understanding. Let's keep our words supportive and uplifting."

  • "I'm taking steps towards a healthier relationship with food. Your encouragement in avoiding diet talk is appreciated."

  • "Let's celebrate the holidays without any negativity. Can we steer clear of comments about bodies or food?"

  • It rhymes with “Buck Noff”

A note for family & friends

  • Chat with your loved one whilst eating meals together about topics unrelated to food and weight. Distraction can be a way of helping.

  • Don’t comment on food choices or amounts eaten. It could be a major achievement for your loved one to be willing to eat with others.

  • Don’t talk about your own or others weight or dieting efforts. This could be triggering for your loved one.

  • Try to carry on with regular conversations and don’t grill your loved one with questions related to food, if they don’t willingly bring up the topic.

  • If your loved one appears to be struggling, take the opportunity to discretely ask if there is anything you can do to help. Discuss a ‘Safe’ word prior to the day which indicates they need further assistance

  • Remember Christmas is a particularly challenging time for your loved one, and recovery from an eating disorder and diet culture takes a long time. Don’t put too many expectations on the day.

  • DO NOT force your loved one to eat or try food, allow them the choice and control.

Know that your support is invaluable to your loved one!

A note on New Years.

As we dive into the New Year, let's chat about resolutions. Traditional resolutions often revolve around diets, weight loss, and restrictive eating, which, let's be real, aren't exactly helpful when it comes to making peace with food and your body. Instead of setting resolutions that reinforce harmful cycles, how about we focus on cultivating a positive and compassionate relationship with food? Let's start with resolutions like practising mindful eating, tuning into hunger and fullness cues, and embracing a variety of foods without judgment. Making peace with your body and exploring body neutrality... How about exploring joyful movement that feels good, rather than punishing workouts? And let's not forget the resolution to prioritise self-care. These resolutions aren't about deprivation; they're about nourishing your body and soul. Let's make this year about fostering a healthier and happier connection with food and your amazing self. And also... Why start at Jan 1, lets start now and break that diet cycle!

Ponder on your goals for next year…

There are many ways in which myself and our Complete Dietetics team can support you in establishing a more positive relationship with food and your body. Here are some ideas of topics and goals that you may wish to bring to the table in 2024...

  • Re-establishing a Balanced Relationship with Food: Set goals to gradually reintroduce a variety of foods, promoting a more balanced and inclusive approach to nutrition.

  • Identifying Triggers and Coping Strategies: Work on recognising triggers for disordered eating behaviours and develop healthy coping mechanisms to manage stress or emotional challenges.

  • Mindful Eating Practices: Set achievable goals for incorporating mindful eating practices to enhance awareness and enjoyment during meals.

  • Nutritional Education and Meal Planning: Collaborate on creating structured and balanced meal plans, focusing on adequate nutrition to support overall well-being.

  • Progressing Towards Intuitive Eating: Gradually introduce and practice intuitive eating principles to rebuild trust in internal hunger and fullness cues.

  • Establishing a Support System: Set goals to enhance your support network, fostering open communication with friends and family about your journey.

  • Developing Sustainable Self-Care Habits: Establish self-care goals that prioritise mental and emotional well-being, recognising the importance of self-compassion.

  • Creating a Relapse Prevention Plan: Work collaboratively to identify potential triggers for relapse and develop a plan to navigate challenging situations.

  • Monitoring Progress and Celebrating Achievements: Set measurable goals for progress and celebrate achievements, reinforcing positive changes and acknowledging growth.

  • Mindful Eating Mastery: Explore techniques for mindful eating and develop strategies to savour your meals with intention.

  • Joyful Movement Discovery: Identify enjoyable and sustainable physical activities that align with your preferences and bring genuine joy. Explore a referral to a weight neutral exercise specialist!

  • Body Image Building: Work on fostering a positive body image and challenging negative thoughts surrounding your body and self-worth.

  • Nutrition Nourishment Plan: Collaboratively create a personalised nutrition plan that focuses on nourishment rather than restriction.

  • Embracing Intuitive Eating: Learn and practice intuitive eating principles to foster a healthier relationship with food and trust your body's cues.

  • Meal Planning with Variety: Explore diverse and balanced meal planning options that cater to your taste preferences and nutritional needs.

  • Health at Every Size (HAES) Journey: Discuss and implement principles of HAES for a holistic and weight-neutral approach to health.

  • Cultivating Food Freedom: Work towards freedom from food-related stress and fears, creating a more liberating and enjoyable relationship with food.

Resources to explore…

  • 5 tips for Intuitive Eating during Christmas

    Mindfully Well

    Click here

  • Intuitive Eating during the holidays

    Fad Free Nutrition

    Click here

  • Your holiday survival guide

    Nourishing Women Podcast

    Click here

  • Eating Disorders and coping with Christmas

    Myrtle Oak Clinic

    Click here

  • Maintaining recovery during the festive season

    Eating Disorders Victoria

    Click here

  • 5 questions you might have about Christmas with an Eating Disorder

    Beat Eating Disorders

    Click Here

  • Quiet the Noise

    Butterfly Foundation

    Click Here