10 Tips for Balanced Nutrition during Vacation and Holidays

 

The holidays can be a dietary minefield, especially for student-athletes who are focused on eating a healthy diet.

Here, TrueSport Expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, shares some tips on how to approach holidays and vacations mindfully so that athletes can feel comfortable getting the nutrients they need and the flavors they want.

1. Help Your Athlete Understand Intuitive Eating

Simply put, intuitive eating is learning to listen to your body's hunger cues and respond to them appropriately. Ziesmer explains that leaning into intuitive eating makes it easier for an athlete to enjoy tasty treats at a holiday party and to stop when they're full. "Eating intuitively helps you avoid those big spikes in hunger, where you go too long without eating and then you're starving," says Ziesmer. "When you're eating, it’s also about asking, 'Am I satisfied? Or am I still hungry?' You don't always need to clear your plate—but it's also okay if you do."

2. Don't Restrict

For young athletes, developing restrictive tendencies is unfortunately all too common, and the hype around 'not gaining weight over the holidays' may actually cause those tendencies to show up. Ziesmer says it's important to ensure that your athlete has a healthy relationship with all types of food so they can maintain a nutrient-dense diet while still enjoying the seasonal festivities during the holidays.

3. Start with a Nutrient-Dense Meal

Showing up to the holiday party after not eating all day is a recipe for going overboard on the tasty treats. Ziesmer says that the easiest way to avoid overindulgence and the stomachache that's likely going to follow is to eat a nutrient-dense snack beforehand. This strategy shouldn’t cause stress: Balance is the priority, so keep in mind that a single indulgent meal won't unbalance a generally healthy nutrition plan.

4. Aim for a Balanced Plate at Meals

Sitting down to a big family meal? Focus on the different elements on the plate, says Ziesmer. Is there a source of protein (like chicken, fish, turkey, or tofu), a whole grain (like brown rice or whole wheat rolls), and some vegetables (like steamed broccoli or a side salad)? Don't panic if instead of whole grain, mashed potatoes are your carbohydrate options, and instead of a kale salad, canned green beans are the only vegetable. Do the best with what you have!

5. BYO Healthy Snacks

Heading to a hotel or a family member's house for the holidays? Stock up on healthy snacks and meal options that you can easily travel with so your athletes don’t miss out on important nutrients during the trip. "If you are staying at a hotel, you can ask for a mini fridge in your room," says Ziesmer." Stock the fridge with fruit, chopped-up vegetables and hummus, string cheese, hard-boiled eggs, yogurt, and granola." If you don't have fridge access, mixed nuts, shelf-stable fruits like apples, dried fruit, and homemade granola bars are great options too.