When we think about the festive season, those who are trying to manage their weight or eat healthier may start to feel a little worried. With so many tempting dishes around, it can be hard to resist! There’s grandma’s legendary curry made from a treasured family recipe, plates filled with crispy murukku, and of course, all those delicious sweets and desserts waiting to be enjoyed. 

But worry not — Enjoying Deepavali doesn’t mean you have to restrict your favourite foods or feel guilty about what you eat. Instead, it’s about being mindful. Mindful eating means paying attention to your food, recognising your hunger and fullness cues, and taking the time to savour each bite without judgment. So, let’s explore a few simple and practical ways to enjoy your favourite festive foods while being more mindful of your eating habits. 

1. Don’t Arrive Starving! 

One common strategy during festive seasons is skipping meals to “save calories” before an open house — “I’ll skip lunch because I’m going to a Deepavali open house tonight.” Sounds logical, right?  But arriving at a gathering extremely hungry can make it much harder to manage your portions. You may eat quickly, take larger portions, and continue eating even after you’re comfortably full. Instead, eat your usual meals and snacks throughout the day. You don’t need to “earn” your festive food by starving beforehand. Don’t save calories. Save yourself from being overly hungry.

2. Open House Delights: Savour What You Love 

When you arrive at an open house and see a table full of delicious food, it’s time to put your mindful eating skills into practice. Take a moment to pause, look at what’s available, and decide what you genuinely want to enjoy.

Start by taking a look at what’s available and ask yourself, “What do I really want to eat?” You don’t have to take everything just because it’s there. If there’s a dish you’ve been looking forward to, go for it! When possible, balance your plate with 2 cupped hands of vegetables and 1 palmful of protein alongside your 1 fistful of carbohydrates, as shown below.

And when it comes to Deepavali treats like murukku, laddu, and sweets, try taking a moderate portion. For example, a small handful of murukku or one piece of laddu or a sweet—and place it on a plate or small bowl instead of eating straight from the container, as shown in the image below. This makes it easier to see how much you’re having and enjoy your treats more mindfully.

Most importantly, choose the treats you genuinely enjoy. If murukku is your favourite, have the murukku. If laddu is your favourite, enjoy the laddu. And if you love both, that’s okay too! You can start with a small portion of each, then check in with your hunger and fullness cues to see if you’d like more. The goal isn’t to avoid your favourite foods – it’s simply about choosing what you really want, enjoying it mindfully, and moving on without the guilt.

3.  Pause Before You Sip: Enjoy Every Drink Mindfully 

Mindful eating doesn’t stop at food — it applies to drinks too! During Deepavali, sweetened drinks such as cordial and sweet tea can easily add to your daily sugar intake.

Before reaching for another glass, pause and ask yourself, “Am I actually thirsty, or am I simply tempted by the colourful drinks on the table? If you’re thirsty, plain water is a great choice. If you feel like enjoying a sweetened drink, that’s okay too! Take your time to savour it and pay attention to how much you’re having, especially when visiting multiple open houses throughout the day.

As a simple strategy, try taking a small cup or a small glass of sweetened drinks and alternating with plain water. This way, you can still enjoy your festive favourites while being more mindful of your overall sugar intake.

Move, Mingle & Make Memories! 

After all the eating and visiting, don’t forget to enjoy the celebration beyond the dining table too. Go for a walk after a meal, play with the kids, help around the house, or simply stay active while visiting family. Activities like jogging, climbing stairs, skipping, or swimming can also help your body use stored energy. And if you do end up eating more than planned, it’s okay! Because here’s a fun fact:

💡 Fun fact: If your weight goes up quickly after a festive meal, don’t panic! It’s not all fat. When you eat more carbs than usual, like rice, bread, or kuih, your body stores some of that extra energy along with water. Plus, the food and drinks you’ve just had can also add to the number on the scale temporarily. So, don’t let a single weigh-in spoil your festive joy! 

This is why staying active helps. When you move, your muscles use up that saved energy, and the extra weight eventually goes away too. Just get back to your normal, balanced meals and keep moving. So, just enjoy your Deepavali foods! Don’t let the number on the scale take away your joy.

Conclusion: This Deepavali, Choose Joy Over Guilt

Food is more than just nutrition. It’s grandma’s recipe passed down through generations. It’s the murukku made especially for the family. It’s sitting around the table with people you haven’t seen in a while. It’s sharing food, stories, and laughter. That’s part of what makes celebrations special. So this Deepavali, permit yourself to enjoy your food. Be mindful of your portions. Choose what you genuinely enjoy. Stay active. And most importantly, don’t let one festive meal make you feel like you’ve failed. You don’t have to choose between enjoying Deepavali and taking care of your health. You can do both. 

🪔 Happy Deepavali!