Trigger Warning: Diet culture, disordered eating
Diet Culture and the Holidays can make navigating food and body image difficult. Around the winter holidays, diet culture becomes especially prevalent. Whether you’re struggling with disordered eating or want to approach mindful holiday eating with balance, this season can bring unique challenges. The holidays are meant to be joyful, but diet culture often impacts our relationship with food and self-care.
We are surrounded by diet culture messaging everywhere—from calorie-counting ads to weight loss “transformations.” These messages shape how we perceive ourselves and our food choices during holiday eating seasons, making mindful eating a crucial part of maintaining emotional well-being.
Why Diet Culture Is a Problem Around the Holidays
The Dieter’s Dilemma
and Holiday Eating
One of the reasons holiday eating and dieting are problematic is because they can lead to what’s called The Dieter’s Dilemma. This happens when restriction and food guilt—both hallmarks of diet culture—lead to overindulgence and shame. By giving ourselves unconditional permission to eat and practicing mindful eating, we can break this pattern and maintain a balanced approach to food this season.
How to Avoid Diet Culture and Disordered Holiday Eating
The first step in avoiding diet culture behaviors is to identify them. Diet culture is a 64.7 billion dollar industry that profits off body dissatisfaction and fear of weight gain. It often shows up as “healthy swaps,” guilt-driven workouts, or food restriction. Remember: food is meant to be pleasurable, nourishing, and emotionally grounding during the holidays.
Instead of focusing on the number on the scale, consider exploring a weight-neutral approach to health that emphasizes sustainable habits and well-being over weight loss. This approach promotes holiday wellness and a more balanced relationship with food.
Set Boundaries with Diet Culture Conversations
If you notice people around you are body-bashing or promoting restrictive eating, gently ask them to stop. Changing the topic or excusing yourself from triggering discussions helps preserve your peace and supports mindful eating practices at holiday gatherings, reinforcing body image and food freedom.
Stop Labeling Food as “Good” or “Bad” This Holiday Season
Food doesn’t have morality. Diet culture often labels foods as “good” or “bad,” creating unnecessary guilt and shame. Instead, aim for food freedom and compassion by viewing all foods as neutral. When you release judgment, you can fully enjoy holiday eating experiences and connect with others in a healthier way that supports weight-neutral health.
Be Flexible with Your Holiday Eating Routine
During the holidays, it’s easy to feel pressure to maintain strict habits. Remember, flexibility is part of self-care. Missing a workout, enjoying dessert, or changing meal plans doesn’t derail your progress—it’s part of living a balanced, mindful eating lifestyle that prioritizes mental and emotional health and overall holiday wellness.
Try Body Neutrality During the Holidays
Body neutrality helps reduce diet culture pressure by shifting focus from appearance to function. Appreciating what your body allows you to do—hugging, laughing, and connecting—helps promote body acceptance and improves self-esteem. This mindset supports weight-neutral health and self-kindness during holiday eating and celebrations.
Practice Self-care to Combat Diet Culture During the Holidays
When diet culture feels overwhelming, prioritize rest and activities that calm your mind. Traveling, family dynamics, and busy schedules can add stress. Reading, listening to music, or taking a warm bath are ways to disconnect from negative food messaging and focus on genuine nourishment—both physical and emotional—supporting mindful eating and body image resilience.
Get Help for Disordered Eating During the Holidays
If you or someone you love struggles with disordered eating, the holidays can make recovery harder. Eating disorders are treatable through therapy, nutritional support, and community support. Reach out to Amber, our Registered Dietitian, explore recovery, and learn how to support healthy holiday eating habits and compassionate body image work.
