Moving Past Food Shame and Guilt During the Holidays
FIT4MOM x Jessica Maurer
The holidays bring so much joy — food, family, laughter, and love.
But for many moms, they also bring guilt.
We tell ourselves we’ll skip dessert. We make jokes about calories. We see posts about “earning” that extra slice of pie. It’s easy to let the pressure sneak in.
Let’s step back.
Healthy food matters. But having a healthy relationship with food matters, too. Our kids learn by watching how we eat, how we talk about food, and how we treat ourselves.
You can enjoy the holidays and still care for your health. You can eat your favorite foods without shame. You can model balance instead of restriction.
Here’s how.
Remember What the Holidays Are Really About
Holidays are a time to connect, celebrate, and share traditions.
Food is part of that joy.
A special meal or dessert isn’t a setback — it’s part of the experience. Enjoy it. Sit at the table. Laugh. Taste it fully.
To keep things balanced:
Be mindful. Slow down while you eat. Pay attention to how food makes you feel.
Stay grounded. One meal won’t undo your health goals.
Keep perspective. What matters most is what you do consistently, not what you do occasionally.
This is the heart of mindful eating — staying present, enjoying the moment, and letting go of guilt.
Move for Joy, Not Punishment
Exercise isn’t a trade-off for what you eat. It’s a way to care for yourself.
Movement builds strength, helps your heart, and boosts your mood. It lowers stress and improves sleep.
You don’t need to “burn off” your meals. Move because it feels good. Take a family walk. Do a workout you love. Dance in your kitchen.
When you move for joy, you build holiday wellness that lasts.
Stop Labeling Foods as “Good” or “Bad”
Food has no moral value. It isn’t good or bad, it just is.
When we label food, we attach guilt to it. That creates an emotional cycle of restriction and regret. It also teaches our kids to fear certain foods instead of trusting their bodies.
Let’s teach them something better. Let’s show them that all foods can fit into a balanced nutrition plan. Some foods nourish the body. Others nourish the soul. Both matter.
Protect Your Mental Health
This season can be heavy. High expectations, family dynamics, travel, and all the emotions that come with it can take a toll.
Mental health for moms is just as important as physical health. Check in with yourself. Notice when you’re overwhelmed. Take time to rest.
If you need support, reach out. Talk to a friend, a counselor, or your doctor. Asking for help is strength, not weakness.
You don’t have to do it all to enjoy the holidays. You just have to be present.
Give Yourself and Others Grace
If you hear another mom talking about “being bad” for eating cookies, offer her kindness.
Remind her it’s okay to enjoy the moment.
We don’t need to earn our meals or our joy.
We just need to show up — for ourselves and for each other.
The holidays are about love, connection, and gratitude. Food is just one way we share that love.
Let’s make this the season we stop apologizing and start enjoying again.
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