Most holiday gatherings take place around the dinner table. With such an abundance of food and so much social encouragement to eat, many people find it difficult to maintain healthy eating habits over the season.

The good news is that you can eat in a way which is conducive to your health and wellness goals while still getting to enjoy all of your favourite holiday dishes. The trick is to be mindful of what you’re eating and to take a moment of pause before loading up your plate.

Here are four mindful dining tips to keep in mind:

Keep an eye on portion size

People often feel the need to finish everything they’ve put on their plate, especially when they are having dinner at someone else’s home. Try to stick to reasonable portion sizes, even if the food looks mouth-watering. It’s always better to take too little than too much, as you can always go back for seconds if you’re still hungry when you’ve finished what was on your plate.

Portion size is especially important when it comes to dessert. While you don’t have to deprive yourself, try keeping your dessert portions down to a few bites.

Eat when you’re hungry, stop eating when you’re full

The most important component of mindful eating is to listen to your body. Eat only when you are hungry, not just because food is available or because others around you are eating. Likewise, it’s time to put down your utensils when you are satiated.

If you feel like you need to take some food because you’re at someone else’s house and don’t want to appear rude, then keep your portions small and stick to healthier options such as vegetables.

Slow down and pay attention

It can be difficult to know when you’re full when you’re not paying the proper attention to your body while you eat. If you usually eat pretty quickly, then try to slow down and savour every bite. Maybe even set your fork down in between bites if you have to. Taking your time to eat will give your body the time it needs to send your brain the signal that you are full. You’ll likely notice that you feel satiated after eating less food than you normally would.

Limit chocolates and other sweets

Chocolates and other sweets are overabundant during the holiday season. You certainly don’t have to turn down every piece of chocolate that comes your way, but passing on these high-calorie morsels in favour of more nutritious food is a good idea. Steer clear of chocolates and candies and let yourself indulge a bit more in the turkey, stuffing, potatoes, salads, and veggies available at the dinner table instead.

The holidays are a time to be thankful and to reconnect with friends and family, not to feel guilty about food. By limiting your portion sizes, listening to your body, and passing on the chocolates and sweets, you’ll be able to eat well and treat yourself at the same time.