Nourishing the Holidays: Intuitive Eating & Letting Go of Food Guilt

By: Georgia Vaughn, Clinical Dietician, Duke Pediatrics Healthy Lifestyles Program 

The holiday season—Thanksgiving, Christmas, and everything in between—is often filled with
family, fun, tradition… and a lot of food. For many teens, especially those working toward
healthier relationships with food and body image, this time of year can feel overwhelming. You
may hear mixed messages like “don’t overdo it” or “treat yourself, it’s the holidays!”—and it can
be hard to know what’s right for you.

At Healthy Lifestyles, we encourage a balanced, compassionate approach to eating, especially
during the holidays. This is where intuitive eating becomes a powerful tool—helping you stay
connected to your body’s needs while still enjoying the special foods and traditions that make
this season meaningful.

Below are some supportive strategies to help you practice intuitive eating and work through food
guilt during Thanksgiving, Christmas, and beyond.

1. Start by Listening to Your Body
Intuitive eating is all about tuning into your hunger and fullness cues. During holiday meals, this
might look like:
● Checking in with yourself before you eat: Am I hungry? How hungry?
● Eating slowly so you can notice how different foods make you feel.
● Allowing yourself to stop when you’re comfortably full—even if there’s more on your
plate.
This doesn’t mean you have to eat perfectly or always know exactly what your body wants. It
simply means giving yourself space to notice.

2. Give Yourself Permission to Enjoy Holiday Foods
Holiday dishes often come with memories, culture, and tradition. Restricting or labeling them as
“bad” can lead to overeating later or feeling out of control around food.
Instead:
● Remind yourself that all foods can fit into a balanced lifestyle.
● Enjoy your favorite foods mindfully—savor the flavors, textures, and the experience of
the meal.
● Remember: permission is not the same as bingeing; it’s about enjoying foods without
fear.

3. Neutralize Food Labels
The moment we label foods as “good” or “bad,” we attach morality to eating—and that’s when
guilt creeps in.
Try replacing judgments with facts:
● Instead of: “Pie is bad for me.”
● Try: “Pie is a delicious dessert I enjoy, and it’s okay to have some.”

Food doesn’t define your worth. Eating holiday treats doesn’t undo your progress, your health
goals, or your value.

4. Manage Food Guilt by Practicing Self-Compassion
If you feel guilty after eating, take a deep breath. Guilt is a common reaction, but it doesn’t mean
you did anything wrong.

Ask yourself:
● What emotion is underneath this guilt?
● Did I restrict earlier, making the food feel more tempting?
● What would I say to a friend in this situation?

Talking kindly to yourself—like you would to someone you care about—can help shift the guilt
into understanding and growth.

5. Stay Present and Connected
Holidays are about more than food. Focus on the experience around you:
● Family conversations
● Games and traditions
● Music, movies, and decorations
● The meaning behind your celebrations

Shifting the focus from food to connection can reduce pressure and help you enjoy the day
more fully.

6. Plan Ahead and Advocate for Yourself
If you know holiday gatherings are stressful:● Eat regular meals leading up to the event to avoid extreme hunger.
● Bring a food you enjoy and feel good about.
● Consider telling a trusted adult how they can support you (ex: avoiding comments about
your plate or body).
You deserve to feel safe and respected around food.

7. Celebrate Progress—Not Perfection
Intuitive eating is a skill you build over time. Some days will feel easier than others, and that’s
normal. Celebrate small victories:
● Noticing your hunger
● Enjoying food without guilt
● Stopping when you’re full
● Challenging negative thoughts

Every step counts.

Final Thoughts
The holidays are meant to bring joy, comfort, and togetherness—not stress or shame around
food. By practicing intuitive eating and being gentle with yourself, you can approach
Thanksgiving and Christmas with confidence and peace. Remember, you are learning, growing,
and doing your best—and that’s more than enough.

If you ever need support, guidance, or a safe space to talk about food and body image, our clinic is here for you. You’re not alone.