The holiday season is a time for celebration, joy, and indulgence. However for disciplined athletes focused on their fitness goals, it can also be a challenging period when it comes to maintaining a balanced and nutritious diet. I was really disciplined as an athlete in college, being very mindful of what I ate year-round, especially during the holiday season. A few years after school, however, I found myself over indulging at holiday parties, gathering with friends and time with family. By the time January rolled around, I felt less than happy with how I felt and wanted to know how to stay on track nutritionally.
I knew there had to be a way to enjoy the good food that’s dished out around this time of year without suffering later. The good news is, you can enjoy holiday festivities without derailing your food or athletic efforts. Below are a few ways you stay on track during the holiday season.
How Athletes Can Stay On Track Nutritionally
Prioritize Portion Control. Being mindful of what you eat starts by controlling portion sizes. Opt for smaller plates to help manage your meals without feeling like you’re missing out. Kurt and I recently attended each other’s holiday parties, which featured many buffets and food stations. Instead of packing my plate, I took smaller portions of salad, chicken, fish, etc. so that there was space on my plate. When servers came around with small bites- pigs in a blanket, hamburger sliders, and more- I took one bite of each and passed on seconds. Pace yourself, be mindful of each bite you take, while savoring each piece of food. You’ll help your body recognize it’s fullness and be able to enjoy the gathering.
Choose Nutrient-Dense Foods. During holiday gatherings, fill your plate with nutrient-dense foods like lean proteins, colorful vegetables, and whole grains. These foods provide essential vitamins and minerals to support your athletic performance. Include sources of healthy fats, such as avocados, nuts, and olive oil, to keep you satisfied and energized.
So while I prefer to fill up my plate with foods like beef stew, mac and cheese, or dense desserts, I’ll pile onto my plate a large salad, other vegetables and a protein. Don’t get me wrong, I’ll save some space for a few carbs and a dinner roll, but those foods won’t make up a majority of my plate.
Hydrate, Hydrate, Hydrate. Before you event get to a holiday party or social gathering, drink plenty of water throughout the day. Sometimes, our bodies can mistake thirst for hunger, leading to overeating. It’s also important to limit sugary drinks and alcohol, as they can contribute to dehydration and excess calorie intake.
Plan Ahead for Festive Gatherings. If you’re attending a holiday party, consider eating a balanced meal before you go to avoid overindulging on high-calorie snacks. Don’t skip breakfast or lunch if the party takes place at lunch or dinner: this will result in over-eating and you probably won’t feel good after the fact.
Listen to Your Body. You know your body best, so make sure to tune in to your body’s hunger and fullness cues. Stop eating when you’re satisfied, and avoid the urge to overeat just because the food is there. I typically like to remind myself that at most parties, ‘there will be plenty of food’. There is no need to stuff yourself or pack your plate once food is served. You can also consider taking a break between courses to assess your hunger levels. The same goes with the bar- there’s no need to drink all the drinks, especially when alcohol is involved. Just because it’s free doesn’t mean you have to overindulge.
Stay Active. This tip applies to former athletes, those who are not actively competing at the collegiate or professional level. Make sure to maintain your regular exercise routine to help offset any extra calories consumed during the holidays. From personal experience, there are some day s when filling out a full workout can seem close to impossible. If work and other end of year commitments are limiting your workout time, try committing to a 10 minute ab workout or a 20 minute cardio workout. While it’s not the ideal workout, a little activity is better than nothing. You can also encourage friends and family to participate in active holiday traditions, like a festive walk or a friendly game of touch football.
Indulge Mindfully. Just because you’re being mindful of what you eat doesn’t mean you need to go without: allow yourself to enjoy your favorite holiday treats in moderation. Savor each bite and focus on the experience rather than feeling guilty. I remember one holiday party we attended brought out tables and tables of dessert towards the end of the party: mini cookies, brownies, candies, chocolates, donuts, the list when on. I have a huge sweet tooth, HUGE! So while I wanted to eat all of the desserts that night, I limited myself to a few mini bites and didn’t go back for seconds.
While I don’t workout as frequently as I used to, I can still find ways to enjoy holiday gatherings while staying on track nutritionally. The key is not to overindulge, and with everything balance. Here are a few rules I use for myself to help me enjoy multiple holiday gatherings without having to feel it at the end of the month:
- always hydrate and eat well prior to a holiday party
- limit fried foods and chose healthier appetizers or smaller bites like veggies & dip
- fill up my main plate with salad and cooked vegetables at dinner
- don’t pack my plate! Leaving space on my plate prevents me from filling up
By incorporating these tips into your holiday season, you can strike a balance between enjoying the festivities and staying true to your nutritional goals as an athlete. Remember, it’s not about deprivation but about making mindful choices that support your overall well-being and athletic performance. There is no greater feeling that entering a new year and looking back fondly on a great December. Better yet, not having to put in more effort to work off the excess food, drink and lack of activity is also a great way to start the new year. You can still enjoy the holidays and feel good physically.