Performance Nutrition At Christmas

 

by James Skitt -15.12.09

The Christmas period is often seen as one of the hardest times to stick to a healthy eating lifestyle as we are constantly tempted by sweets, treats and just too much food in general. Whilst for elite athletes, sticking to a healthy diet whilst still enjoying the festive period can be a difficult balance to strike.

Here, English Institute of Sport (EIS) Performance Nutritionist Michael Naylor shares some top tips on how to stick to healthy eating throughout the Christmas period...

Don’t go to a party hungry

Michael says: “When we go to Christmas dinner parties, and there may be several in the lead up to Christmas, we are often tempted by tasty treat foods. Furthermore, we often eat a lot faster and more when we are hungry.

Eating a small healthy snack (chicken sandwich, bowl of cereal and milk, one glass of a protein based smoothie, poached egg on a slice of toast, or a bowl of soup) before you go to any parties reduces the temptation of over indulging and eating more than you usually would.”

Go for the Good foods first

Michael says: “Fill your plate with good foods first (e.g. steamed, boiled or raw vegetables, boiled potatoes and lean meat).

This will prevent you piling on roasted potatoes, sausages and high fat sauces (gravy and cream sauces). Choose fruit sauces such as cranberry over gravy. Start with fresh fruit salad for desert before tucking into the pastries, Christmas puddings, brandy sauce and custards.”

Portion sizes

Michael says: “Your favourite calorie-laden foods are not completely off limits, but make the effort to enjoy them in smaller portions.

A taste is usually enough to satisfy a craving without overindulging. To help eat smaller portions, choose a smaller plate such as a side or salad plate instead of a dinner plate.

Research has shown large serving bowls result in a 31% increase in serving size! Be firm with over generous hosts and remember you don’t have to clean your plate.”

Eat several small meals a day

Michael says: “Do not skip meals and overindulge at one big dinner! Have healthy snacks little and often and most importantly start your day with a healthy breakfast. This will make your holidays more enjoyable by stabilizing your blood sugar and energy levels. You will not spend the day being grumpy from not eating for hours, or be asleep for half the afternoon because you ate too much in one meal.”

Liquid Calories

Michael says: “The best piece of advice for any elite athlete is not to drink too much alcohol or get drunk at any time of the year.

A typical serving of wine contains 100 – 150 kcal and holiday drinks that include eggnog will have twice the amount! 

If you insist on having a couple of alcoholic beverages during the festive season ensure you don’t drink on an empty stomach and never swap alcohol for food. You should also make sure you have a soft drink between each alcoholic drink and consume 500ml of water before you go bed.”

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