The key to making more balanced eating choices this holiday season could all be in your head according to a Charles Sturt University (CSU) nutrition expert.

Dr Marissa Samuelson from the School of Dentistry and Health Sciences believes 'mindful eating' techniques can help people enjoy their Christmas treats without guilt.

Mindful eating involves placing as much importance on how you think about eating as the actual food itself. This includes being in tune with your body and being able to recognise when you are full, appreciating your food and reducing eating on autopilot.

"We can lose our minds during the holiday season with all the extra stress and commitments; we're more likely to be socialising and attending lots of Christmas parties where there is plenty of food and drinks on offer," Dr Samuelson said.

"It is important to slow down, be aware of what we are eating and drinking, and listen to our bodies. When we are more mindful of what we are eating and drinking, we will consume less and enjoy what we are eating more. It's about quality over quantity and thinking before you eat."

Inspired by Dr Michelle May, M.D., author of Eat What You Love, Love What You Eat, Dr Samuelson believes there are four steps you can take to be a mindful eater:

1. Pay attention to your body's signals and know when you are full
2. Pace your eating before an event so you're hungry but not famished. The old advice of 'eat before a party so you're not tempted' is unrealistic
3. Don't just eat because you feel obliged to – be polite but firm with 'food pushers' who keep offering you food
4. Reduce distractions and sit down to eat – this will help you give your food your full attention and avoid eating on autopilot, helping you feel full, satisfied and less likely to head back to the buffet *

A mindful eating approach can help you to:

-          Slow down the pace of your eating

-          Be more aware of when you are hungry and when you are full

-          Enjoy smaller amounts of food

-          Eat with less distractions

-          Make eating a more pleasurable experience **

"Christmas only comes around once a year – enjoy it and savour it," Dr Samuelson said.

"By applying mindful eating techniques you can enjoy all the food the holiday season has to offer without the guilt afterwards. Think before you eat, appreciate what you eat and know when you've had enough."