The holidays are here! But along with joy and festive meals comes the stress of navigating the endless buffet of tempting treats. Often, we end up mentally beating ourselves up about the food choices we make, labeling them as “bad” or feeling guilty about what we’ve eaten.
This kind of negative self-talk can actually be more harmful to your well-being than the food itself. What if you could approach the holiday season differently? Imagine enjoying time with loved ones and indulging in your favorite dishes without guilt or regret.
Our coaches at Mass Strength & Conditioning are sharing five practical tips to help you strike a balance between enjoying the season and staying on track with your goals. Let’s dive in.
1. Start with a Healthy Pregame Meal
Think of your body like a car. Would you go on a road trip with an empty tank? Probably not.
Before heading to holiday gatherings, fuel yourself with a healthy, balanced meal earlier in the day. For example, start with a protein-packed breakfast and include some fiber-rich foods like veggies or whole grains.
This will help stabilize your blood sugar, keep hunger at bay, and prevent overeating when faced with tempting spreads.
Pro Tip: Showing up overly hungry can lead to overeating. Treat this step as non-negotiable.
There’s no such thing as ‘saving up your calories for a meal’ – it’s more detrimental than you think.
2. Pay Attention to Portion Sizes
Portion control is your secret weapon for enjoying holiday meals without overdoing it. A simple way to gauge portion sizes is by using your hand:
- Protein: About the size of your palm.
- Veggies: At least the size of your fist. You can’t go wrong with more veggies!
- Carbs: Roughly what fits into the palm of your hand – flat.
This isn’t about being perfect. If you end up slightly exceeding these portions, it’s okay. The goal is awareness, not restriction.
3. Prioritize Protein
When you sit down to eat, focus on your protein first. Whether it’s turkey, ham, starting with protein helps stabilize blood sugar levels and can prevent the dreaded post-meal energy crash.
Plus, protein keeps you fuller for longer, reducing the temptation to overindulge later in the meal.
But if you go back for seconds because it’s so good – that’s okay too!
4. Choose What Matters Most
The holiday table can feel overwhelming, but you don’t have to try everything. Pick 2-3 dishes you truly love and prioritize those. For me, that means my grandmother’s banana cream pie and Italian cannolis for my treats.
Before you fill your plate, take a quick scan of the spread to identify your favorites. This approach not only prevents you from overeating but also ensures you’re savoring the dishes that bring you the most joy.
5. Give Yourself Permission to Relax
This might be the most important tip of all. The holidays are a time to celebrate, connect, and enjoy. Stressing over every bite or labeling yourself as “bad” for indulging in dessert only diminishes the joy of the season.
Remember, balance is key. Enjoy your protein, savor that cannoli, and let go of guilt.
Food is fuel, but it’s also connection and culture.
Bonus Tip: Be Aware of Appetizers
Appetizers can be sneaky calorie bombs. Chips, dips, and fried goodies often pack more calories than the main meal.
To avoid mindless munching:
- Grab a small plate, make your selections, and walk away from the appetizer table.
- Position yourself in a spot where it’s less tempting to go back for seconds.
This holiday season, keep these tips in your back pocket. They’ll help you enjoy the festivities while staying aligned with your health goals. You’ve worked hard all year—don’t let guilt overshadow the moments that truly matter.
Go forth and enjoy this holiday season!
