For many, December is a month of celebrations – Christmas parties, work functions, family and friend gatherings, and loads of delicious food, grazing boards, treats, and beverages. The festive period is supposed to provide a fun way to wind-down the year, but for many people it can be a cause of stress for a multitude of reasons.

One of these reasons is food. The abundance of food may feel like a lot compared to your usual eating habits, and that’s okay! Your routine doesn’t have to be rigid and fixed year-round, and you might find trying to be more flexible with food can make you feel more relaxed.

The festive season is all about wrapping up the year in the most enjoyable way and connecting with friends and family. A key way we connect is through food and it can play an important part in bringing people together. The primary function of food is to nourish us, but research has also shown how sharing food over conversation and laughing elicits joy and helps to form memories, proving it’s much more than just fuel.

It’s no secret most of us have a complicated relationship with food and eating, and unfortunately it can take years to unlearn behaviors, thoughts, and patterns cultivated by diet culture. BUT here’s a little advice if you want a shortcut to feeling a little less stress and guilt around food this festive season.

Let’s Start by Gaining Perspective

Zoom out and look at the bigger picture. Ask yourself: Is stressing about overindulging worth taking up valuable mental energy? This is energy that could be better spent connecting with loved ones, being fully present in the moment, and enjoying the experience of togetherness. Remember, a few days—or even weeks—of eating and drinking differently will likely make very little impact to your physical health.

If negative thoughts about eating start to creep in, take a moment to remind yourself to focus on gratitude and appreciate this brief season. Once it passes, you can gradually return to your usual routines and habits, keeping in mind that achieving balance over time is what truly matters.

It Doesn’t Have to be All-or-Nothing

The festive season can feel like a showdown between two extremes: the “famine” approach, where you vow to avoid all the delicious treats and restrict yourself, or the “feast” mentality, where you think, stuff it - as you pile your plate high, go back for seconds (or thirds), and keep eating past the point of fullness because, come January, you’ve promised yourself you’ll be “good” and stick to a super “healthy” diet.

This phenomenon is known as counterregulatory eating—a common pattern where individuals who diet or restrict tend to eat more after feeling like they’ve “blown” their diet. Shifting away from black-and-white food rules and embracing the idea that all foods can have a place in a healthy, balanced lifestyle can help you build trust around foods that once felt off-limits.

Focus on eating mindfully: slow down, savour each bite, notice the flavours, and tune into how your body feels. By being present, you can enjoy the experience rather than getting caught up in rules or guilt.

Regular Eating to Avoid Over-Eating

Ever found yourself skipping meals to “save calories” or restricting food after an indulgent feast to “make up for it”? Spoiler alert: this strategy often backfires, leaving you ravenous and more likely to eat past the point of comfortable fullness later.

The key to breaking this cycle? Regular, balanced meals. It all starts with a satisfying breakfast that fuels your day and sets the tone for steady energy levels and fewer cravings. If you feel like you are regularly overeating, instead of cutting out foods, try adding more nutritious foods, like fresh fruits and vegetables into your day. By eating consistently, you’re giving your body the nourishment it needs, helping you stay in tune with your hunger and fullness cues.

You Don’t Need to Earn Your Food Through Exercise

Your body needs food—period. Food isn’t a reward; it’s fuel for everything you do, from breathing and thinking to working and living. In fact, only a very small portion of the energy your body uses each day goes toward exercise.

Now, let’s talk about why you exercise. Is it a form of punishment to shrink your body, or is it a way to celebrate all the amazing things your body can do? Exercise shouldn’t feel like a chore to “earn” your next meal. Instead, let it be something that brings you joy, boosts your mood, and leaves you feeling strong and empowered. Move because you love your body, not because you’re trying to change it.

And lastly, show yourself kindness and compassion. If you are continuing to struggle with your relationship with food, reach out for support from friends, family or an accredited dietitian or psychologist. 

Written by Sophie Kane – Dietitian.