JMU expert gives mindful eating tips during the holiday season

HARRISONBURG, Va. (WHSV) - The holidays are a time for family, celebration, and indulgent meals, but experts warn that overindulging can have long-term effects on health.

Jeremy Akers, a professor and graduate director of the Nutrition Program at James Madison University, says mindful eating and balance are key to enjoying holiday treats without overdoing it. While it’s tempting to fill your plate with every dish, he recommends smaller portions, mindful choices, planning ahead, and eating a light meal before heading to holiday parties, which can help prevent overeating.

“It’s important to balance indulgence with moderation,” Akers said. “If you want to sample everything, take small portions rather than large servings of everything.”

Don’t Skip Meals

Akers noted that staying in a routine during the holidays can help avoid the tendency to overindulge.

“Our bodies are designed to eat throughout the day,” Akers said. “If you go all day without eating, you’ll likely overindulge in foods that are more calorie-dense and less nutritious.”

Akers advised against skipping meals earlier in the day to “save room” for big meals later. He explained that this often leads to eating too quickly and consuming more food than necessary.

“It takes about 20 minutes for your stomach to signal your brain that you’re full. If you’re eating quickly, you’re more likely to overeat before realizing you’ve had enough.”

Staying Active and Reducing Stress

The holidays can also bring stress, which Akers said can lead to overeating. He encourages finding ways to reduce stress, such as meditation, deep breathing, or taking a step back when overwhelmed. Akers recommends finding ways to stay active with family, such as walking or playing games together.

The Long-Term Impact of Holiday Weight Gain

While holiday weight gain may seem minor, Akers said it can have long-term consequences. However, it encourages people to enjoy their favorite holiday foods and approach the season with mindfulness and balance.

“The average person gains about one pound over the holidays,” he explained. “That doesn’t seem like much, but most people don’t lose that pound in the following year. Over time, it adds up...The holidays should be about connecting with family and friends, not stressing over food. With a little planning and moderation, you can enjoy the season without compromising your health.”