Holidays are a time to enjoy sweet treats and big portions,
but you don't want to let all of your hard work from fall to go to
waste! Follow these simple tips for fueling over the holidays to ensure
that you enjoy time with your family AND stay on track. You'll be rested
and ready to come back after the holidays and compete at the top of
your game!
Stay
Consistent
During the
holidays it is almost impossible to resist eating a few more sweets and rich foods than
you normally do. And that's okay. Go ahead and allow yourself an occasional
treat. What can sabotage nutritional consistency during the holidays is the
mind-set that "well, since I
splurged yesterday, I might as well go ahead and splurge today."
Instead, allow yourself small portions of special foods during holiday events
and then focus on getting back on track with the next meal or the next day.
Don’t Skip Breakfast
Many people, athletes included, think that by skipping breakfast they
can “bank” calories and eat more food later in the day. In fact, skipping breakfast is actually more
likely to lead to overeating later in the day.
Moreover, breakfast jump starts your metabolism and gets you off to a
good healthy start. At breakfast include
whole grains, a small amount of protein and fruit (try oatmeal with blueberries
and low-fat yogurt).
Be Nutrient Dense
Nutrient dense foods are foods that have high amounts of essential nutrients for the amount of calories that they contain. Foods that are high
in nutrient density, such as fruits, vegetables and whole grains provide
substantial amounts of vitamins and minerals for relatively few calories. Aim for half of your plate to be made up of
fruits and vegetables at every meal. And
try to replace at least ½ of your refined grains with whole grains – like whole
wheat pasta, whole wheat tortillas, 100% whole wheat bread, etc. Filling up on
these foods will not only provide you with the nutrients you need for optimal
health and performance, but you will be less likely to indulge in empty calorie
foods.
Exercise Portion Control
It is easy to go overboard on empty calorie foods during the
holidays. While you should definitely
enjoy your favorite holiday treats, just be mindful of portion sizes. Use the image below for some quick tricks to estimate portions. That way you can have your cake--and eggnog
too!
Eat Slowly, Eat Mindfully
A big part of
the holiday season is sharing meals together with your family and friends. Enjoy this opportunity to connect with others
- engage in the preparation of the meal and the conversations rather than
grabbing something quick and eating it in front of the TV. Communication around
the dinner table can slow your eating pace and increase your awareness of
flavor, as well as, increasing fullness. Aim for eating when you are truly
hunger and stopping when you are comfortably full. Being
intuitive and listening to your body is one of the best ways to avoid
over-consumption of calories.
Become a Morning Exerciser
A morning workout will ensure consistency,
jump start your metabolism and help you stay on top of your training. Afternoon
or early evening workout plans quickly fade when a holiday gathering or other
family obligations pop up (as they often do during the holidays).
7 Holiday foods NOT
to avoid
Pumpkin - Pumpkin is a very healthy ingredient,
providing 3 times the recommended daily allowance of vitamin A and 3 gm of
fiber per half-cup serving. In addition to the traditional pumpkin pie, pureed
pumpkin can replace butter/oil as an
ingredient in baked goods.
Roast turkey - 3 ounces of
skinless turkey breast gives you a whopping 20 grams of protein with
practically no fat (all for only 100 calories!!)
Sweet potatoes - Ounce for ounce,
sweet potatoes have as much beta-carotene as carrots. A ½ cup contains 50
percent of your daily requirement of vitamin C, as much potassium as a banana
and a good amount of fiber.
Cranberries - Cranberries
contain a potentially cancer-preventing compound called ellagic acid and they
have been shown to help prevent urinary tract infections. You can add them to
muffins or breads or even make a fresh orange-cranberry relish and get added
benefit from the vitamin C in oranges.
Potatoes - Whether mashed,
baked or roasted potatoes are a healthy option. They contain loads of vitamin C
and potassium, plus fiber, iron, copper and plenty of B vitamins. They are also
a great source of carbohydrates!
Vegetables - It doesn’t matter
if you cook them, eat them raw or grab them from the freezer or even a
can…vegetables are great! They are high in fiber and many vitamins but they are
also low in calories. They are a nutritional hit! Aim for variety as much as possible –
broccoli, carrots, green peppers, zucchini, mushrooms, tomatoes, etc.
Nuts -
Nuts are great source of protein, fiber and heart healthy monounsaturated fat.
They also contain omega-3 fatty
acids, which have been shown to protect your heart and can fight inflammation.
Nuts are high in calories (1/2 cup has about 200 calories). So use them as an
accessory and have small amounts with a piece of fruit or on top of yogurt or
cereal.
Fueling Bruins,
Ema Thake, MS, RD
Team Dietitian
