The holiday season often centers around large gatherings, family traditions, and elaborate meals. But for people with cancer, the complexities of celebrating while navigating treatment and managing their health can make these festive moments challenging.
Eve Lahijani, RDN, a registered dietitian nutritionist at the Simms/Mann UCLA Center for Integrative Oncology, offers insights on how cancer patients, and their families, can embrace mindful or “conscious” eating during the holidays to create a more positive experience. Her compassionate advice highlights strategies for balancing nutritional needs with holiday indulgences and navigating emotional moments that often arise during festive gatherings.
Embracing conscious eating
Lahijani encourages patients to tune into their whole body experience, particularly during holiday meals when emotions can run high.
“Cancer patients often face energy fluctuations due to their treatments, and it’s important to honor what’s true for them at that moment,” Lahijani shares. Setting boundaries, acknowledging changing energy levels, and being gentle with oneself are essential aspects of conscious holiday eating for people with cancer.
Conscious eating also involves being present with the food in front of you. For some, this can mean taking a few deep abdominal breaths before the meal.
“Our digestion is affected by our breathing,” says Lahijani. “When we breathe deeply, it not only calms our mind but also primes our body for digestion.”
Creating a small pre-meal ritual, such as washing hands with warm water or lighting a candle, can help ground patients in their senses, allowing them to fully engage in the eating experience.
Navigating holiday gatherings
During holiday gatherings, people with cancer may feel pressured to eat or may struggle with a lack of appetite due to treatment side effects such as nausea or taste changes. Lahijani acknowledges that being surrounded by family members who are unaware of these challenges can sometimes lead to feelings of isolation.
“It’s not just about food; it’s the environment we’re in,” she says. “Being in a room full of people and still feeling alone in your experience can impact how someone relates to food.”
To ease the tension, Lahijani suggests checking in with one’s body and respecting one’s needs. For some, this could mean leaving the room or stepping outside for a moment to collect themselves. Even small personal rituals — such as bringing a special cloth napkin or keeping a comforting food item on hand — can make the experience more manageable.
She recalls a client who found comfort in simply holding a favorite snack, like Goldfish crackers, during a challenging gathering.
“Sometimes, a familiar food can offer more comfort than the people around you when going through something difficult,” Lahijani explains.
Practical tips for holiday meals
For those undergoing cancer treatment, managing portion sizes while still savoring holiday favorites can be a delicate balance. Lahijani advises against the practice of fasting before a big holiday meal.
“Skipping meals during the day can lead to overeating later, which is especially challenging for those with a strained appetite,” she says. Instead, she suggests maintaining a normal eating schedule, including breakfast and lunch, even on Thanksgiving or other holiday occasions.
When it’s time to serve a plate, Lahijani encourages patients to create a balanced mix of foods they enjoy alongside those that nourish them.
“Your body needs protein, complex carbohydrates, vegetables, and fruits,” she explains. By consciously creating a plate that includes a variety of nutrients, patients can satisfy both their cravings and their body’s needs.
A helpful mindset to have, Lahijani says, is to remind oneself that “it’s just one day” of indulging.
“A single holiday meal won’t make or break your overall health,” she assures. “There’s no need to compensate the next day to ‘make up’ for it. This perspective allows patients to enjoy the meal without guilt and return to their normal eating patterns the following day.”
Strategies for hosts and family members
Lahijani emphasizes that family members hosting gatherings can play a crucial role in creating a supportive atmosphere for people with cancer. Educating oneself on food safety is one way to show care, as patients undergoing treatment may have compromised immune systems.
“Food safety is particularly important for those who are immunocompromised, so ensuring fruits and vegetables are thoroughly washed, avoiding undercooked meats or eggs and unpasteurized dairy, etc. can make a big difference,” she advises.
For families wanting to ease the pressure of abundant food options, Lahijani suggests having a plan for leftovers.
“Knowing that leftovers will be taken or given away can relieve stress about overindulging,” she explains. This approach can also help reduce the temptation to overeat while still allowing everyone to enjoy the holiday spread.
Managing social and emotional pressures
Holiday gatherings often come with social pressures, such as the expectation to eat certain dishes prepared by family members. Lahijani suggests a three-step process for handling these situations with grace:
First, acknowledge the offer, even if you don’t want the food. “Sometimes, people just want validation,” she notes. Second, check in with yourself and assess your own needs. Finally, respond kindly but firmly. “You could say something like, ‘Thank you, I really enjoyed that earlier, but right now my body feels full.’”
Bringing along containers for leftovers can also allow patients to politely decline food while offering to enjoy it at a later time.
As Lahijani highlights, people with cancer are going through an incredibly personal journey, and allowing space for that experience is vital. Whether it’s through small, mindful practices or by setting boundaries with family members, patients can use conscious eating as a way to reclaim a sense of control and presence during the holiday season.
Embracing personal traditions
Finally, Lahijani encourages patients to consider creating new traditions if old ones feel too demanding.
“Reducing or adjusting expectations can be a powerful act of self-care,” she says. “A simple gathering with close family members or even a virtual holiday celebration can be as meaningful as traditional festivities. Allow yourself to embrace what feels right for you in this moment,” she adds.
By approaching holiday meals with intentionality and compassion, people with cancer can make the season one of nourishment, connection, and self-care. Lahijani’s insights remind us that mindful eating is not just about the food on our plates — it’s about honoring our needs, setting boundaries, and cherishing the present moment in all its complexities.
Learn more about Nutritional Support services at the Simms/Mann UCLA Center for Integrative Oncology.
