Healthy Holiday Nutrition Tips for Athletes
With the holidays quickly approaching, it can be helpful to equip athletes with nutrition guidance to stay on track throughout the season.
Here are a variety of practical and healthy holiday nutrition tips to help athletes navigate the season.
Healthy Holiday Nutrition Tip: Avoid Skipping Meals
When planning to attend a holiday event, it can be tempting to skip meals during the day to save room for all of your favorite foods at the party.
However, I encourage athletes to avoid this temptation. It is better to stick with your normal meal schedule throughout the day. This will help keep you from getting excessively hungry and overeating at the holiday party.
Plan to enjoy a high-fiber breakfast as well as a well-balanced lunch that includes fruits, vegetables, whole grains, and a source of high-quality protein.
Plan Ahead for Travel
If you will be traveling this holiday season, make sure to plan ahead for how you will meet your nutrition needs on the trip.
If traveling by air, make sure you are familiar with the airline regulations for liquids and foods that are allowed in carry-on luggage. Athletes should pack snacks for the airplane as well as an empty water bottle to fill up once you get through security.
When traveling by car, I encourage athletes to pack a variety of high-protein travel snacks. In addition, make sure to plan ahead and have ideas for road trip meals and healthy fast-food options.
Enjoy Your Holiday Favorites
During the holiday season, with numerous parties, family gatherings, and favorite treats available, it can be easy to overindulge.
Rather than restricting yourself from favorite holiday foods, athletes should focus on moderation instead.
At holiday gatherings, chose a few of your favorite treats to enjoy. Select holiday favorites at the buffet line rather than items you can enjoy year-round.
For example, if you love your family Christmas cookie recipe, enjoy that at the holiday gathering in place of the brownies or other commonly available desserts.
Also aim to avoid mindless snacking each time you walk by the kitchen throughout the day. Instead, plan for healthy snacks that support your nutrition needs.
Be Mindful of What You Drink During the Holidays
During the holiday season, I encourage athletes to be thoughtful regarding the beverages they choose to consume.
In particular, athletes should be mindful of their intake of sugar-sweetened beverages, such as soda, sweet tea, and sugary coffee drinks. These beverages provide calories with limited other nutritional benefits, such as vitamins and minerals.
Athletes should also be aware that favorite holiday drinks, such as eggnog and pumpkin spice lattes, are often high in calories. Thus, it is best to enjoy these drinks in moderation.
Instead of sugar-sweetened drinks, athletes should make water their go-to drink during the holidays. Unsweetened sparkling water, infused water, and low-fat milk are also good options to help athletes stay hydrated.
Alcohol: Drink Responsibly this Holiday Season
Athletes should also be mindful about their consumption of alcohol during the holiday season.
Alcohol contains empty calories (7 calories/gram), which can quickly add up when consumed in excess. In addition, when individuals drink, they tend to be less mindful about the food they eat.
For athletes focused on maintaining a lean body composition, the extra calories from alcohol consumption can be counter to their goals.
Thus, if an athlete chooses to drink this holiday season, they should do so only in moderation. The Dietary Guidelines for Americans defines moderation as 2 alcoholic drinks or less in a day for men and 1 drink or less in a day for women.
In addition, athletes should drink responsibly and ensure they have a designated driver to get them home safely.
Healthy Holiday Cooking
When preparing your favorite holiday recipes, look for ways to make healthy food substitutions.
Easy ideas include:
- Use Greek yogurt and high-protein milk as a substitute in recipes to boost the protein content of the dish.
- Substitute low-fat dairy products (i.e., milk, cream cheese, sour cream) to reduce the saturated fat content of the recipe.
- Choose lean cuts of meat including lean ground beef or turkey for use in recipes.
- Use whole grain items in recipes, such as brown rice, quinoa, and whole wheat pasta.
In addition to healthy cooking, consider taking a healthy item to family gatherings, such as a fruit tray or fresh veggies with hummus, as your contribution to the meal.
Healthy Holiday Meal Prep
Make the most of all of the holiday cooking and meal prep with the leftovers. Leftover turkey and ham can be used in a variety of ways including:
- Add diced ham and vegetables to scrambled eggs for a healthy breakfast.
- Make a wrap sandwich with leftover turkey and cranberry sauce for an easy grab-and-go lunch.
- Enjoy ham with whole grain crackers and grapes for a balanced afternoon snack.
- Make turkey noodle soup with leftover turkey for a cozy weeknight dinner.
Healthy Holidays: Stay Active
Don’t let the holiday season be an excuse for not participating in regular physical activity. Visit with your coach prior to leaving for the holiday break for recommendations regarding any training or conditioning you should engage in over the break.
The holiday break can be a good time to engage in activities such as yoga, which can support both your mental and physical wellness.
Also consider finding ways to add activity to family holiday outings, such as visiting an ice-skating rink or finding a local Christmas lights display to walk through.
Healthy Holidays: Support Your Mental Wellness
Along with the excitement of the holidays, it is important to recognize that the season can also bring feelings of overwhelm.
The change in routine, being away from friends and teammates, and family gatherings can all lead to feelings of stress.
During the holidays, athletes should make it a priority to practice daily self-care to support their mental well-being. Remember to slow down and take time for yourself throughout the holidays.
In addition, consider engaging in activities that can help reduce stress levels, such as spending time outdoors, journaling, or connecting with a trusted friend or family member.
Finally, even with the busyness of the holiday seasons, don’t forget about the importance of sleep. Getting adequate quality sleep each night is important for an athlete’s physical and mental well-being.
The holiday break can be an ideal time to work on developing positive sleep habits that will set you up for success during the spring semester.
Healthy Holiday Nutrition Tips for Athletes
You are now set with a variety of healthy holiday nutrition tips for athletes. Wishing you a healthy and happy holiday season!
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About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.
