The winter holidays are upon us and there is a lot to plan for. Regardless of where you’re going and who you’re seeing, at this time of year, food takes center stage. Besides holiday parties and family commitments, there are also the big holiday lunches and dinners - sometimes multiple per day. With so much festive food around, it’s easy to get overwhelmed.

While it can be a stressful time of year, and some things are simply out of your hands (like what your uncle says at the dinner table) one thing you shouldn’t stress about is how you’re going to approach holiday eating. 

What are your goals?

Let’s start here - what are your goals? 

Have you strategically planned a bulk over the holidays?

If that’s the case, keep it simple: Keep training hard. Eat with relative abandon. Take some walks. Keep training hard. That’s really it.

Have you committed this year to working on healthy eating habits and are feeling unsure of how to handle the incoming avalanche of holiday treats? Have you perhaps not so strategically decided to diet over the holidays?

Whatever your goal is going into this holiday season, it helps to be mindful and have a plan. 

Holiday eating strategies

1. Eat breakfast

We’ve all had those hectic days where either work was busy or you were out all day running errands and didn’t notice your stomach rumbling until it was too late. Suddenly, you’re starving and ready to eat everything in sight. 

Around the holidays, our eating patterns can become pretty irregular. There may be an inclination to fast during the day and leave space for the big holiday dinner, or skip breakfast before a huge Thanksgiving lunch. Or maybe you’re in the car traveling all day and didn’t have time to stop for a proper meal. Cut to 15 minutes after putting down the fork and settling into the uncomfortable feeling of having eaten far too much. 

To avoid the digestive discomfort that follows an enormous meal, try not sitting down to dinner with a completely empty stomach. Instead, when you wake up, have your regular, balanced breakfast. Depending on whether you’ll be enjoying a holiday lunch or dinner (or both) eat a smaller meal sometime before that includes lean protein, vegetables, and slow digesting carbs. It is much easier to make good choices when you’re not feeling ravenous. 

2. Serve Yourself Strategically

Regardless of whether you’re staying with family or hosting, you’re likely to encounter an overwhelming holiday spread. Think of it as another opportunity to strategize. 

Unless you have specific dietary restrictions, there’s no reason why you shouldn’t enjoy some of your aunt’s famous mac and cheese or your mom’s arroz con gandules. The trick is to keep things balanced.

If you typically prioritize protein and vegetables, you should do so (the vegetables might be much more buttery, so use your judgment). Once you’ve added your staples to your plate, round it out with your favorite treats. If you’re really much more of a dessert person, keep that in mind when eating dinner. 

If you’re visiting multiple homes over the holidays, consider smaller plates at each stop so you can enjoy everyones cooking and still feel good at the end of the night.

3. Bring a Side 

Unless you’re hosting, you can’t control the how each dish at your holiday meal has been prepared. The yams will likely be whipped with butter and sugar and the green beans might be glistening with more butter.

If it’s potluck style, consider bringing a side that is lighter on the indulgence. A dish with fresh veggies can help balance your plate alongside the more decadent offerings.

At my family holiday gatherings there’s always a bright and jolly salad on the table. It goes mostly untouched…but it’s there.

4. Prioritize Protein

For those of you who are training regularly, this may seem like an obvious tip. Protein is not only essential for recovery from the gym, but it’s also very satiating. By prioritizing protein at your holiday meals, you can balance out more energy-dense sides and help curb overeating. Not only that, research has shown that dietary protein can help stabilize blood sugar levels and potentially fend off the dreaded sugar crash after dessert. 

5. Egg Nog Counts

For those of you who had been eagerly waiting for eggnog to reappear in supermarkets (it’s back!), or to pull out the blender to make a different rich holiday drink (in our house it’s coquito) - don’t worry, I’m not here to be the fun police.

Just keep in mind that any drink that has heavy cream or sweetened condensed milk as a base is essentially dessert, so plan accordingly when looking at the dessert table. Perhaps put aside a few Christmas cookies to eat the next day instead of having them accompany your drink. That way you can enjoy all of your favorites, without feeling like you overdid it.

6. Keep Moving

Resist the urge to lay down or sit back with your button open for hours after eating. 

The digestive system begins working the moment we smell something delicious. Enzymes in our saliva start to break down certain macronutrients as soon as they hit the tongue. Once we swallow, food moves through our digestive tract via peristalsis - the rhythmic constriction and relaxation of our intestinal muscles. Walking aids this process, and will help temper that stuffed feeling.

So, once you’ve cleared your plate, grab your cousin and take a walk around the block. 

On top of walking, keep training. You may need to get creative to accommodate holiday travel (see this article for modifying your workout for a hotel gym), but remember - modify, don’t miss. Staying consistent will help you feel good both physically and mentally.

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This time of year is about creating memories with loved ones and enjoying good food - not stressing about every bite. With a little strategy, mindfulness, and movement, you can get to January without feeling completely derailed. Stay balanced, but remember the most important part of the holidays is enjoying them.

About the Author: Bianca Franqui

Bianca Franqui is the Nutrition Coach at DiSalvo Performance Training (Precision Nutrition certified Levels 1+2). She works with our athletes on performance nutrition and everyday individuals who are looking for general health or weight change. Her approach to nutrition coaching is centered around building sustainable habits, no matter how small, to get you to your goals.

Bianca has been a competitive powerlifter since 2019 and is a state referee for the USAPL and Powerlifting America.

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