How to enjoy holiday food without stress or guilt this season

The holiday season often brings a mix of indulgence and stress around food. While many worry about overeating or breaking dietary habits, experts suggest a balanced approach. Vera Safonova, a psychiatrist at Psychiatric Hospital No. 6, advises against rigid self-restriction during celebrations, instead encouraging mindful enjoyment of meals and other festive pleasures.

Safonova warns that an obsessive focus on 'proper' eating can lead to anxiety and unhealthy eating patterns. Instead, she recommends starting meals with protein- and fibre-rich dishes to promote lasting fullness. Keeping portions small also allows people to sample a variety of foods without overwhelming their bodies.

Planning the menu in advance, including lighter options, can help manage holiday eating. Another key strategy is avoiding skipped meals, as regular eating reduces the risk of overeating later. Mindful eating—such as pausing to check if you're truly hungry before a meal—can also prevent unnecessary indulgence.

Beyond food, Safonova suggests shifting focus to other holiday joys, like conversation and decorations. This broader perspective helps balance the emphasis on eating. She notes that a single indulgent meal won't undo overall health, just as one day of moderation won't fix months of imbalance.

The holidays don't require strict dietary rules or guilt over food choices. Safonova's advice centres on finding a middle ground—enjoying favourite dishes while staying mindful of health. By planning ahead, eating regularly, and savouring the season's non-food pleasures, people can navigate celebrations without unnecessary stress.