How to deal with the big holiday meals, the food choices and those family members that can’t help but comment on your plate.
People, it’s holiday season and you know what that means! Food. Food everywhere, all the time. How do you handle holiday meals in such a way that you don’t offend anyone but still fuel yourself for your sport, your workouts and training? Here are five things to keep in mind around holiday food and major family/friend meals.
Give thanks for your bounty
No matter where you got your food, you got food. Many people aren’t so lucky, especially in a pandemic year that saw too much tragedy and too much job loss. Acknowledge that. Food and food access are crucial to health and wellbeing.
Give thanks to whoever cooked your food. If you’re at a family meal, this is a great way to make sure the cook(s) feel(s) your appreciation and can be a conversation starter.
“I’ve always heard this was a family recipe, but where did you learn how to make this dish?”
“Such depth of flavor and just the right texture!”
“Could I have the recipe, please? I’ve never heard of that cooking technique before.”
Or, a favorite for those of us with in-laws:
“I’d love to be able to make this for my spouse, as I know he cherishes his memories with this dish.”
If you are the cook, give thanks to those who provided your food (farmers, middle-men, grocers). And give credit to whoever taught you to cook, whether it’s a family member or a website tutorial. And if you took those basic skills and turned them into a source of nourishment and pleasure for your friends and family, enjoy your accomplishments! Holiday meals rock!
Have a balanced plate
Time for my standard sports nutrition bit here, folks. Every meal should have some protein, some starchy carbs and fat (amounts vary with sport, position, competitive season and current performance goals), some fruits and/or veggies and some water. This is true if you’re a carnivore or a vegan, a low-carber or a low-fat diet afficionado.
If you have already done your exercise, adjust your intake to make a good recovery meal. That Turkey Trot 5K might justify some quality food unless you followed it up with pancakes, bacon, OJ, coffee and a seasonal beer at the race venue.
The longer the exercise, the more you get to eat. This is not a reason to do an extreme workout Thanksgiving morning, but as always, calories adjust to that day’s activity level.
If you’ll be doing your exercise later, say after an Easter breakfast, adjust your meal to avoid items that cause you GI distress. And limit total food volume unless your workout is many hours off.
Try a little bit of everything
It’s good to try new things. The more foods you like, the more options you have for fueling your training effectively. And the more foods you like, the more you’ll have a richer experience in your daily fueling. Who said fueling for your sport had to be boring?
Consuming a variety of foods means you get a solid dose of essential nutrients (vitamins, minerals, essential fats and amino acids), and a broad range of phytochemicals that provide antioxidant and anti-inflammatory effects.
In holiday meals or if you’re at someone’s house, trying everything helps avoid insulting your host or cook. This doesn’t mean you should eat foods you hate or that you’re allergic to. It means that you need to contact the host in advance with a list of allergies or dietary requirements.
Savor the flavors and textures
Independent of trying something new, it’s good to direct your attention to the food you’re consuming. Consider its temperature, textures, flavors, mouthfeel. Is the meat dry or moist or juicy or chewy or rich or rubbery or bland or salty or bursting with flavor? Are the vegetables crisp or soggy or toothsome or crunchy? Do the beverages you’re drinking with the meal match well with the food? Are they compatible in flavors or do the flavors clash?
Be mindful about what you choose. You should 100% put some thought into what will actually make you feel good, especially because it’s a holiday meal. It’s for a celebration! It’s okay to put boundaries around the input of family members on that, and it’s okay to say no to more food when you’re full.
You can also think about how flavors and textures make you feel emotionally and physically. Do they bring to mind memories of family meals past, and are those memories good, bad or indifferent? Is the food you’re consuming helping you to feel satiated or making your stomach rumble or causing you physical pain? Is the dessert slippery in your mouth or slimy or creamy, where slimy creeps you out but creamy makes you think of lush decadent splendor? These things matter, because this is what rounds out your memories of a meal. Awful food that makes you feel bad does NOT add to a fun night out with friends. Great food at family holiday meals does NOT add warm and fuzzy memories if the family is arguing constantly. Similarly, the perfect cocktail and appetizer can be the prompt for a great first date, while a lush dessert on a vacation far away can always elicit a warm feeling for that location.
Pick 1-2 items for splurging (especially at holiday meals)
Yeah, but you’re training! You’ve got a match coming up. You need to look like an athlete. You don’t want unfortunate GI issues on your next long run. All (or something very similar) true.
Yeah, but having dessert or splurging on occasion is part of a healthy relationship with food. Remember the 80/20 rule: 80% of the time you eat healthy and focus on supporting your training, competition and performance. The other 20% of the time, you can relax and have some treats. If you CAN’T do this, you need to find out why. If you CAN do this, enjoy every bite by choosing the foods at holiday meals that give you the highest pleasure!
Have a question or want to set up and appointment? You can do that by contacting Dr. Schubert here.
Need some options for the trip to the family meal? Download this free snack list for athletes looking to triumph in their sport!
Interested in some motivational health coaching to develop strategies specific to you and a specific holiday meal? Find out more here.
Interested in setting a goal for your meal? Check out some options in Using the Right Type of Goal for the Results You Want. Or take a look at these resources for getting rid of unwanted candy (or wanted but doesn’t fit into the training menu candy)!
Newly vegetarian and it’s your first holiday meal? Check out some things to consider in Pros and Cons of Vegetarian Diets for Athletes.