Navigating Nutrition During the Holidays
The holidays can be a tricky time to eat well.
Stay hydrated, fueled, and happy with these tips to help you get through the next few weeks of happy hours, brunches, parties, meals, and celebrations.
#1 Don't "Save Up" for Big Meals & Events
In between holiday dinners and parties, eat as normally as you can.
Have your typical breakfast before a holiday dinner so you're not arriving on an empty stomach. Eat a regular lunch before your office's holiday happy hour. Don't skip dinner before your New Year's Eve party.
You don't want to be ravenously hungry showing up to an event because you're likely to eat too much, too quickly and regret it later. You also never know when the meal will be served or how many passed hors d'oeuvres will come your way, so control what you can ahead of time.
Plus if you're drinking alcohol, having food in your stomach first will keep you from getting too intoxicated too quickly.
#2 Offer to Host or Bring a Dish
If you or someone in your crew has specific dietary restrictions or needs, offer to contribute to the meal. No matter what else is on the table, there'll at least be one "safe" thing you can eat and enjoy.
#3 Eat What You Love
One of my favorite pieces of nutrition wisdom.
Enjoy the holiday foods and treats you like most. There's no need to deprive yourself; it'll just make you crave them even more and you'll either be grumpy about not having them, or you'll cave and eat way more than you actually wanted later.
Eat what you love. And on the flip side, if there's a dish you don't really like or you're indifferent about, skip it and save room for the foods you really do enjoy.
Eat what you love -- and actually enjoy it.
Take your time. Savor it.
Try NOT to gobble it so quickly that you barely even taste it as you overeat and end up feeling uncomfortable!
#5 Prioritize Protein & Veggies
Strive to get these in during your "regular" meals in case you don't have as many opportunities during holiday eating events.
And at your holiday parties and dinners, start with these to stay full longer and boost nutrient intake.
Remember, adults should strive for at least 0.8-1.2 grams of protein per pound of bodyweight per day and at least 2-4 cups of fruits and vegetables.
All veggies count, even if those holiday side dishes are higher in calories and fat than your normal preparation. Often you'll find veggie trays with the appetizers or snacks at parties -- take advantage!
#6 Stay Hydrated
Drink your water!
It can be even harder to remember during the busy holiday season, so take a reusable bottle with you if you're shopping or running errands, have a glass with meals, and alternate water with festive drinks.
Being well-hydrated will aid digestion after heavy holiday meals and ease potential hangovers.
#7 Limit Alcohol
About those festive holiday drinks...
They're bad for your overall health and completely unhelpful if you have fitness goals you're working on.
Not only does drinking alcohol make you more likely to eat unhealthy foods in larger quantities without realizing it, it also hampers your body's ability to burn fat and messes with your sleep.
If you choose to imbibe, alternate alcoholic and nonalcoholic drinks, and don't drink and drive. If you have a full slate of holiday parties and events, consider choosing certain ones where you'll drink alcohol and others where you won't, or set a limit for how much you'll consume and enlist someone to help you stick to it.
