The holidays often revolve around food, family meals, festive treats, and traditions that bring people together. When you’re facing cancer, eating can feel complicated. Appetite changes, fatigue, shifts in taste and smell, or simply feeling overwhelmed can make it hard to eat enough. Mindful eating offers a gentle, grounding approach that can help you reconnect with food in a positive way, especially during the holiday season when meals often play a big role.

Mindful eating is a form of mindfulness through bringing awareness to your eating experience. It encourages you to slow down, notice your hunger and fullness cues, and tune in to the flavors, textures, and sensations of each bite. Instead of focusing on what you “should” or “shouldn’t” eat, mindful eating invites you to be present, curious, and nonjudgmental. This shift can be especially helpful when eating feels like a chore. Here’s how mindful eating can help you navigate the holiday season and beyond.

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How mindful eating helps you navigate taste changes during cancer treatment

Cancer treatments like chemotherapy, immunotherapy, and radiation can change how foods taste and smell, making it even more challenging to eat enough. You may find that your favorite foods no longer appeal to you or that certain flavors taste metallic, bitter, or bland. Mindful eating can help you focus on the flavors you can still taste and appreciate. By slowing down and really noticing what feels pleasant or soothing, you may discover new preferences.

Experimenting with different textures, temperatures, and flavors can help you identify what works best for your changing palate. Mindfulness allows you to explore these sensations without pressure, helping you find foods that bring comfort and enjoyment.

Why eating enough during cancer can be hard and how mindfulness helps

Eating enough during cancer treatment can be difficult, especially if you’re dealing with nausea, early fullness, or changes in appetite. The typical “three meals a day” routine may not serve you during this time. It may be easier to eat smaller, more frequent meals or snacks throughout the day rather than relying on larger meals.

Mindful eating can help you tune into the small windows when you actually feel like eating, making it easier to nourish yourself in a way that feels manageable. By creating a more positive, relaxed mealtime environment, you may find it easier to eat a little more—and more consistently—which can support your energy levels and overall well-being.

Long-term benefits of mindful eating 

Beyond helping you get through holiday meals, mindful eating offers long-lasting benefits. It supports digestion, reduces stress, and can help rebuild a positive relationship with food even after treatment ends. You may find that mindful eating can help reconnect with your body’s signals, honoring your hunger cues, and enjoy food again without judgment or pressure.

Steps to practice mindful eating

Below are some steps you can take to get started with mindful eating.

• Begin by taking a moment to pause before you eat. Notice your hunger level and set an intention to slow down.
• Take your first bite and pay attention to the taste, temperature, texture, and aroma. See what stands out.
• Chew slowly and try putting your utensils down between bites to give yourself time to fully experience the food.
• Check in with your body halfway through. Notice how the food feels and whether your hunger or fullness has shifted.
• Stop when you feel comfortably satisfied, even if that means saving the rest for later.
• After you finish, reflect on what you enjoyed and what didn’t work well. This is useful information to incorporate for future meals.

Mindful eating isn’t about perfection. It’s about creating a kinder, more attuned way of nourishing yourself during a time that can feel physically and emotionally demanding. As you navigate the holidays and the unique challenges that come with cancer, this practice can help you find moments of comfort, pleasure, and ease at the table.

Learn more about mindfulness in our integrative oncology Q&A with Dr. Krisstina Gowin.