I often say that mindful eating must have been created for the Jewish holidays. During the period of the year with so many large festive meals, mindful eating provides a sense of balance without overindulging. The highlight of the high holidays is meals shared with family and friends.

Hosts plan their menus weeks in advance, and guests look forward to special dishes often passed down from generation to generation. Yet so many of us leave our holiday meals feeling like we have just overdone it. Here are some tips for how you can enjoy your holiday meals without the guilt.

First, picture the scene. You arrive at your favorite aunt’s house for a Rosh Hashanah dinner. Before you feast your eyes on the multitude of dishes, take a deep breath. Rate how hungry you are on a scale of one to ten. Then, survey the table and decide which dishes you would like to try based on this rating. Begin to enjoy your meal.

Second, put your fork down after every bite. By chewing and swallowing before picking up the next morsel, you have a chance to process what you have eaten. Personally, I find that I eat much more slowly and enjoy my experience to the fullest. Another option is to hold the fork up, but not fill it with food until you are finished with the food in your mouth.

Third, halfway through your plate laden with grandma’s famous brisket, put your fork down and take one or two additional deep breaths. How would you rate your hunger now? If you rated it high at the beginning of the meal, are you starting to become full? If so, how much more do you think you should eat to become comfortably full, but not stuffed?

If you are still very hungry, enjoy another portion of noodle kugel with full intention. If you are comfortably full, consider waiting a few minutes to see if you are satisfied. If the answer is yes, put your fork down and call it a night. Either way, the choice is yours. When you eat mindfully, you are listening to the hunger and satiety cues that your body is giving you.

I am also often asked how to handle a host who insists on your having seconds when you have had your fill of chocolate babka. Let your host know how much you enjoyed the food and appreciate his or her hard work and care. Ask for a container to bring home leftovers to enjoy for another day.

With these mindful eating tips, I hope you can enjoy your holiday meals with full intention and joy.