The holidays bring joy, connection, and, of course, delicious food. But they can also bring challenges when it comes to navigating food choices. Between social pressures, family traditions, and an abundance of seasonal dishes, it’s easy to feel overwhelmed. Add in comments from well-meaning loved ones, and it’s no wonder many of us struggle with setting boundaries around food.

The good news? You can learn how to say no to food politely while still enjoying the holidays and honoring your body. Let’s dive into practical strategies to help you navigate these situations with confidence and kindness.

Start by Saying Yes to Food (Without Guilt)

Before we tackle saying no, let’s talk about saying yes. Many people struggle with food guilt during the holidays. If you don’t allow yourself permission to eat the foods you love, saying no often comes from a place of judgment or restriction. That mindset isn’t helpful.

Reframe holiday foods as neutral. They’re just food. Whether it’s grandma’s pumpkin pie or your favorite peppermint bark, it all breaks down into carbohydrates, protein, and fat inside your body. Yes, some foods may hold special memories or traditions, but that doesn’t make them inherently “good” or “bad.”

You might also remind yourself that holiday foods aren’t exclusive to November and December. You can bake pumpkin pie in July or whip up green bean casserole any time of year. Decharming these foods can reduce the pressure to overindulge just because they’re seasonal.

If you feel guilty about enjoying holiday treats, ask yourself: What’s behind this guilt? Is it fear of weight gain? A belief that these foods are “unhealthy”? Identifying these fears can help you work through them and find peace with food.

When to Say No to Food

Sometimes, your body will tell you it’s time to say no. Maybe you’re full, or the food in question doesn’t appeal to you. Perhaps you’re simply not in the mood. Learning how to say no to food politely can empower you to honor your body without guilt or social discomfort.

It’s important to recognize that declining food doesn’t mean rejecting the person offering it. This distinction is especially critical when dealing with food pushers—those well-meaning loved ones who insist you try their dish.

Strategies for Handling Food Pushers

Family gatherings can be tricky. Aunt Rhonda might say, “I made this just for you!” or Grandma could insist, “It will hurt my feelings if you don’t have some.” These moments can feel uncomfortable, but they don’t have to derail your intentions.

Remember: declining food is not the same as rejecting love. You can honor the effort someone put into preparing food without feeling obligated to eat it.

Here are polite responses you can use when faced with a food pusher:

• “This looks delicious, but I’m feeling satisfied right now. Thank you!”
• “I’m just listening to what my body needs, and I’m all set for now.”
• “I’d love to save some for later when I can really enjoy it.”
• “Thank you for offering! I’ll pass for now, but I’m glad to know it’s here.”

These responses show appreciation while setting a boundary. They also leave the door open for a future yes if you change your mind.

Checking In With Your Body

One of the most important skills in intuitive eating is learning to listen to your body. Before saying yes or no to food, pause and ask yourself:

• Am I hungry?
• Does this food sound satisfying right now?
• Will eating this food feel good physically and emotionally?

Slow down. Take a moment to tune into your body’s signals. This practice helps you make intentional choices instead of reacting automatically.

Questioning Food Rules and Judgments

Sometimes, saying no to food stems from hidden food rules rather than genuine preference. For example, you might pass on dessert because you believe it’s “too many carbs” or “unhealthy.”

Challenge these judgments. Ask yourself:

• Do I truly not want this food, or am I avoiding it because of a food rule?
• What story am I telling myself about this food? Is it based on fact or fear?

One client recently realized she still had sneaky food rules lingering beneath the surface. By examining these beliefs, she was able to make choices from a place of trust rather than restriction.

How to Say No Politely (Without Overthinking)

Here’s a practical example. Imagine you’re at Thanksgiving dinner, and your host offers you a slice of pie. You’re already full and know it won’t feel good to eat more right now. Instead of saying yes out of obligation, try this:

• “This pie looks amazing! I’ll save room for a slice later when I can really enjoy it.”

You’ve expressed appreciation while respecting your body’s needs. No guilt. No awkwardness.

Dealing With Internalized Guilt

Sometimes, guilt sneaks in even after you’ve politely said no. You might worry you’ve offended someone or feel regret for not trying a dish.

Remind yourself that setting boundaries around food is an act of self-care, not selfishness. You are allowed to prioritize your needs.

Write down affirmations to revisit when guilt arises:

• “Declining food is not rejecting love.”
• “My body deserves respect and kindness.”
• “I can say no to food and still enjoy the holiday.”

Practice Makes Progress

Learning how to say no to food politely takes practice. Start small. Use these strategies in everyday situations, like declining a cookie at the office or saying no to seconds at dinner.

The more you practice, the more confident you’ll feel. Over time, you’ll find it easier to navigate holiday gatherings and other social situations without stress.

Permission to Enjoy the Holidays Fully

The holidays are a time for joy, connection, and celebration—not guilt, restriction, or food stress. By embracing intuitive eating, you can enjoy the foods you love, set boundaries when needed, and listen to your body with confidence.

Remember, you are worthy just as you are. Food doesn’t define your value, and you don’t need to earn permission to enjoy the holidays.

If you’re looking for more guidance, grab a copy of my free Holiday Intuitive Eating Guide. It’s packed with tips to help you stress less about food and celebrate more this season. You can find it at nondietacademy.com/holiday.

This holiday season, give yourself the gift of peace with food and trust in your body. You deserve it.

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Search for Episode 157: How to Politely Say “No” to Food and Listen to Your Body During the Holidays

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