Holiday Season Eating: Embracing Balance, Joy, and Satisfaction for Athletes
The holiday season is upon us—a time filled with joy, connection, and celebration. For athletes, though, this season can also bring anxiety around food and body image. Diet culture, the fear of losing progress, and constant diet talk can overshadow the festivities, leaving many feeling overwhelmed by the pressures surrounding holiday eating.
But here's the truth: the holidays are meant to be enjoyed! The food, the memories, the people—this season is about more than calorie counts or workout schedules. It’s about fully experiencing the joy of the moment. As a registered sports dietitian, I encourage you to approach the holidays with balance, mindfulness, and self-compassion. Here are some powerful reminders that can help you navigate holiday eating without guilt or restriction, while still maintaining your health and performance goals.
1. It’s Okay to Have a Second (or Third!) Helping
The holiday table is often packed with delicious food, and if you’re still hungry or loving a particular dish, it’s perfectly fine to go back for more. There’s no rule saying you must stick to a single plate. After all, as an athlete, your energy needs may be higher than those around you, so don’t hesitate to listen to your body and fuel it accordingly.
Rather than worrying about "overeating," focus on how the food makes you feel. Savoring each bite allows you to fully enjoy the moment. Whether it’s the stuffing, the mashed potatoes, or the roasted vegetables that catch your eye, giving yourself permission to eat and enjoy is key to enjoying the holidays without guilt.
2. Steer Clear of Diet Talk
Holiday gatherings can often bring up conversations about diets, weight, and "earning" food. These discussions can feel draining, especially when you're trying to focus on enjoying the moment. If you find yourself in the middle of diet talk, don’t be afraid to change the subject.
You can politely redirect the conversation to more uplifting and positive topics—ask about travel plans, favorite holiday traditions, or the latest TV shows. If the conversation repeatedly circles back to food and weight, it's okay to excuse yourself entirely. Prioritizing your mental health is just as important as physical health, especially during the holidays.
3. It’s Normal to Eat More Than Usual
Holiday meals are often more indulgent than your everyday routine. There’s a bigger variety of foods, richer flavors, and heartier portions. And guess what? That’s perfectly okay! It’s normal to eat more during special occasions.
Instead of focusing on how to "compensate" for that extra slice of pie or larger-than-normal portion of mashed potatoes, allow yourself to fully enjoy the experience. Eating a little more than usual on holidays won’t erase the progress you’ve made as an athlete. Your body knows how to handle occasional indulgences.
4. Feeling Full Is Natural
As athletes, we sometimes condition ourselves to associate feeling full with something negative. But fullness is a natural and essential part of nourishing your body. During holiday meals, feeling full is expected, especially when enjoying rich, satisfying dishes.
Fullness is a sign that your body is receiving the fuel it needs. It doesn’t mean you’ve overdone it or that you’re harming your progress. In fact, listening to your body’s fullness cues can help you become more in tune with what your body needs to thrive.
5. Say Yes to Dessert (If You Want!)
Holiday desserts are often a highlight of the season. Whether it’s homemade pumpkin pie, a festive cookie tray, or a decadent Yule log cake, dessert can be a wonderful part of the holiday experience. If you’re craving something sweet, give yourself permission to enjoy it without labeling it as a "cheat" or feeling like you need to "earn" it through exercise.
Desserts aren’t something to fear. Just like any other part of the meal, they can fit into a balanced, healthy diet. Enjoying a dessert doesn’t mean you’ve strayed from your goals—it means you’re celebrating life’s moments with joy.
6. It’s Okay to Say No to Dessert
On the flip side, if you’re not feeling dessert, that’s okay too. You don’t have to partake in every food offered to you, especially if it doesn’t align with how you’re feeling in the moment. Saying no to dessert—or any food—is a valid choice and doesn’t require an explanation.
Holidays are about honoring your preferences and listening to your body. Whether you want the dessert or prefer to skip it, the decision is entirely yours.
7. You May Eat More Than Others—and That’s Okay!
As an athlete, your body has different energy needs than someone who may not be as active. You might find yourself hungrier than others at the table, and that’s completely normal. Everyone’s appetite is different, and your body may require more fuel due to your training schedule or overall activity levels.
It’s important not to compare your plate to others. Instead, focus on nourishing your body in a way that makes you feel strong, energized, and satisfied.
8. Weight Fluctuations Are Part of Life
Gaining weight during the holiday season is often seen as something negative, but weight fluctuations are a normal part of life. Your weight may go up and down based on your eating patterns, training routines, and even stress levels. This is especially true during the holidays when routines shift, and there’s more opportunity for celebration.
Remember, your worth is not tied to a number on the scale. Avoid using the scale as a measure of success during the holiday season, and at any other time during the year. Instead, focus on how you feel—both physically and mentally. How is your energy during workouts? Are you recovering well? These questions are far more valuable than a fleeting number.
9. It’s Okay to Say No to Foods You Don’t Want
At holiday gatherings, you may feel pressured to eat foods just because they’re offered. But it’s okay to decline foods that don’t appeal to you or that don’t make you feel good. You are not obligated to eat something just to be polite.
Politely declining food is about respecting your body’s needs and preferences. It’s about honoring what makes you feel your best. This holiday season, focus on eating the foods that bring you joy and satisfaction, and leave the rest behind—guilt-free.
The True Focus of the Holidays
While food is an enjoyable part of the holiday season, it’s not the main event. The holidays are about more than what’s on your plate. They’re about the people you’re with, the memories you’re creating, and the joy of celebrating the season.
Instead of stressing over what you’re eating, take a step back and appreciate the bigger picture. Engage in meaningful conversations, participate in holiday traditions, and spend time with loved ones. This approach will leave you feeling a million times more fulfilled than any diet ever could.
Navigating the Holidays with Confidence
If you’re looking for more personalized guidance on how to navigate the holiday season with confidence and ease, consider signing up for my Fueling the Holiday Hustle Masterclass. This class will teach you practical skills to enjoy holiday foods without guilt, strategies to maintain your health and performance goals during this busy time, and tips for staying grounded and stress-free. You’ll walk away with the tools to not just survive the holiday season, but to truly thrive in it!
This year, let’s make the holiday season about enjoyment, connection, and honoring our bodies—without fear or guilt.