The holiday season is a time for joy, celebration, and togetherness—but let’s be real: it’s also a time when sticking to your nutrition goals can feel like a monumental challenge. Between endless parties, comfort foods, and seasonal treats, it’s easy to lose sight of your health and wellness priorities. But guess what?
Reframe Tracking
Cronometer strongly believes that no food is good or bad. Everything you eat contains nutrients which will contribute to meeting your nutritional targets in some way. The key is to be aware of what you’re eating and know which nutrients those foods contain.
Turkey is a great source of protein, brussel sprouts are an excellent source of fiber and mashed potatoes are a good source of B vitamins.
Through the holidays, try tracking your food with the intention of optimizing your nutrition, rather than focusing on your calorie intake. Make sure you’re getting all of the vitamins, minerals and protein that your body needs to thrive.
Plan Ahead for Holiday Meals
Whether you’re hosting or attending a holiday gathering, preparation is key.
• Preview the Menu: If possible, find out what’s being served so you can plan your day’s meals accordingly.
• Bring a Dish: Offer to bring something that aligns with your goals, like a veggie-packed side dish or a protein-rich option.
• Log Before You Indulge: Use Cronometer to log what you plan to eat ahead of time. This helps you see how your choices fit into your overall nutrition goals.
Be Smart About Portion Sizes
Holiday meals are notorious for oversized portions, but you don’t have to go overboard.
• Use Smaller Plates: A smaller plate can trick your brain into thinking you’re eating more than you actually are.
• Start with Veggies: Fill at least half your plate with non-starchy vegetables before moving on to richer foods.
• Practice Mindful Eating: Savor each bite and eat slowly. This helps you tune into your hunger and fullness cues.
Prioritize Protein and Fiber
Protein and fiber are your best friends during the holidays—they keep you fuller for longer and stabilize your blood sugar.
• Start the Day Right: Have a balanced breakfast with protein and fiber to curb cravings later.
• Choose Wisely: Opt for turkey, ham, or plant-based protein options, and pair them with fiber-rich sides like roasted Brussels sprouts or a hearty salad.
• Snack Smart: Reach for nuts, seeds, or raw veggies with hummus instead of sugary or carb-heavy snacks.
Avoid Drinking Calories
Festive drinks like eggnog, cider, and cocktails can be calorie bombs. Here’s how to enjoy them responsibly:
• Track Your Drinks: Log your beverages in Cronometer to see their impact on your daily goals.
• Hydrate First: Alternate alcoholic drinks with water to stay hydrated and reduce overall intake.
• DIY Cocktails: Make your own lower-calorie versions of your favorite drinks using soda water, fresh fruit, and a splash of your preferred spirit.
Keep Moving
The holiday season can disrupt your usual workout routine, but staying active is essential for managing stress and maintaining energy levels.
• Make It a Family Affair: Suggest a post-meal walk or a family-friendly activity like ice skating.
• Short but Sweet: Even a quick 15-minute workout or yoga session can make a big difference.
• Wearable Reminders: Many activity trackers or even Apple Health include a feature to remind you to move. Take advantage of those for a little nudge.
• Track Your Activity: Leverage Cronometer by syncing your device or manually log exercise to get an idea of how your activity is contributing to your overall goals.
Don’t Aim for Perfection
The holidays are meant to be enjoyed, and it’s okay to indulge a little!
• Embrace the 80/20 Rule: Focus on making healthy choices 80% of the time, and allow yourself to enjoy holiday treats the other 20%.
• Let Go of Guilt: If you indulge, don’t beat yourself up or throw in the towel. Simply get back on track the next day.
• Celebrate Non-Food Wins: The holidays are about more than food—cherish moments with loved ones, practice gratitude, and focus on self-care.
Make Tracking Fun
Using Cronometer doesn’t have to feel like a chore—it can actually enhance your holiday experience!
- Set Holiday Goals: Create personalized targets that balance health with enjoyment. Can you beat your longest streak?
- Use the Notes Feature: Jot down how you feel after meals to identify what works best for you.
- Experiment with Recipes: Explore new healthy recipes, create a Custom Recipe and log them in Cronometer to see their nutritional breakdown.
The holidays don’t have to derail your progress. With a little planning, mindful choices, and the power of a nutrition tracker like Cronometer, you can stay on track while still enjoying the season. Here’s to a happy, healthy holiday season—cheers!
