How to Release Holiday Food Guilt: A Mind-Body-Spirit Guide Inspired by RD Lee Cotton
- The Human Array
- 4 days ago
- 4 min read
A blog post inspired by our recent podcast episode with registered dietitian Lee Cotton, offering a mind-body-spirit approach to releasing holiday food guilt, quieting diet-culture food noise, and making room for intuition, nostalgia, and joy at the holiday table.
Holiday Food Guilt Is Loud—But It Doesn’t Have to Run the Season
This week's blog is inspired by a recent conversation on The Human Array Podcast with registered dietitian and holistic nutrition educator Lee Cotton, who brings a refreshingly grounded, non-diet perspective to eating during the holidays.
If December had a soundtrack, it might include: “Should I eat this?” “I’ll detox in January.” “I have no willpower.”
Diet culture gets louder. Family traditions get heavier. And food suddenly feels like a moral test.
Lee’s take? Holiday food guilt isn’t personal—it’s conditioning. And one of the kindest things you can do this season is unlearn it.
Where Holiday Food Guilt Really Comes From
Holiday food guilt isn’t about self-control. It’s about:
Generational narratives like the "Clean Plate Club"
Diet-culture “good vs. bad” food rules
Family expectations and emotional histories
Holiday nostalgia wrapped into every bite
Pumpkin pie doesn’t just taste like pumpkin pie. It tastes like childhood, belonging, and tradition.
Lee reminds us: emotional eating is human—not a failure.
Intuitive Eating at the Holidays Starts with Hunger Cues
One of the biggest misconceptions about intuitive eating is that it’s chaos. Lee brings us back to what it really is:
Your hunger cues are your intuition’s first language.
During the holidays, this might look like:
Eating normally (don’t “save up” for the big meal)
Checking in with your body before and after eating
Letting fullness be a gentle cue—not a command
Allowing emotional and physical hunger to coexist without shame3e45
Intuition is never the issue— it’s the rules layered on top of it.
Handling Family Moments + the Holiday Food Noise
Every holiday table has someone who comments on food and bodies. Lee calls this food noise:
“You’re eating that?” “I’m being good today.” “I’ll detox next week.”
A few grounding practices:
Step out of the food morality game No need to defend or explain your choices.
Redirect with neutrality “Let’s talk about something else.” Simple. Effective. Done.
Protect your plate Your relationship with food is personal—full stop.
Holiday Travel, Hydration, and Gut Support (The Things That Actually Matter)
Instead of restriction, Lee emphasizes practices that support your physiology:
Hydration (especially during travel)
Regular meals (so your hunger cues don’t backfire)
Probiotic-rich foods to support digestion
Bringing a dish that aligns with your body’s needs
Gentle grounding routines even in busy environments
These are small, practical ways to stay regulated— and none require you to skip dessert.
Unlearning the "Clean Plate Club"
One of the most memorable moments from the episode:
The "Clean Plate Club" is generational trauma masquerading as good manners.
Many of us grew up equating empty plates with praise. But that disconnects us from our body’s signals.
Lee encourages bringing awareness—not judgment—when this conditioning shows up. Awareness is the beginning of freedom.
Holiday Peace Begins with Presence
This blog pulls out highlights from our conversation, but the full episode goes deeper into:
✨ Navigating nostalgic cravings without guilt
✨ What to do when you feel “out of control” around holiday food
✨ How gratitude reshapes your physiology and eating experience
✨ Why intuitive eating matters even more during chaotic seasons
Lee’s reminder anchors the entire conversation:
Your 365-day relationship with food matters more than what you eat during five festive holiday meals.
Ready for a Season with Less Shame—and More Joy?
🎧 Listen to the full episode: Letting Go of Holiday Food Guilt: Mind-Body-Spirit Eating with Dietitian Lee Cotton
This season, may you eat with intention, intuition, and permission. And yes—may you enjoy the pie.
Lee Cotton, RDN, LDN, is a registered dietitian and author of the upcoming A Nourishing Perspective, a guide to intuitive, shame-free eating.
Known for her practical, compassionate approach, Lee helps people move beyond food guilt and emotional overwhelm toward a more nourishing relationship with food.
Connect with Lee and follow her work at: leecottonnutrition.com
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