When you're navigating the holidays, it can feel challenging to stay on top of your health and eating goals. From holiday parties to seasonal treats at work, there's always a temptation on every countertop. The good news is there are ways to track your macros during the holidays and stay aligned with your goals while still savoring the season. Get our best tips from WAYT Nutrition and stay on top of your nutrition, no matter the season.
1. Prioritize Your Protein Intake
Think of protein as your BFF for curbing hunger and keeping you fuller for longer. You'll reduce the cravings and insatiable desire to overindulge on holiday treats.
We suggest filling about a third of your plate with lean proteins like turkey, chicken, fish, or plant-based options. It's also wise tore-game your holiday party by enjoying a protein shake made with leafy greens and our WAYT Protein Powder. It creates a satisfying snack before you head out to your next festivity. Choose from our chocolate, fruity cereal, vanilla ice cream, cookie dough, or strawberry shortcake flavors.
2. Plan Ahead for Big Meals
If you already know you're going to be at a large holiday gathering with all of the indulgences you've carefully avoided, plan your macros for the day in advance. Start your day with lighter, high-fiber meals, like a veggie-packed omelet or a colorful salad. You'll save room for dinner without overdoing it and keeping your macros in check. A little advanced planning allows for more guilt-free enjoyment.
3. Focus on Fiber and Healthy Fats
Get your fiber and healthy fats working together to keep you feeling satisfied and satiated. Choosing fiber-rich foods, including vegetables, whole grains, and fruits, will help to stabilize your blood sugar and overall digestion. Reach for healthy fat options and add more avocado to your diet, or dress up your salad with flavored olive oil for a more satisfying meal.
There's another benefit to choosing healthy fats. They help slow down the absorption of sugar, which help avoid crashes from indulging in those holiday desserts. Without the crash, you're also more likely to stave off the cravings and make better choices for your macros throughout the day.
4. Enjoy Indulgences in Moderation
Remember, holiday treats aren't necessarily off-limits. Allowing yourself to enjoy the foods you love in moderation help you stick to your macro tracking during the holidays. Consider following the “80/20” rule and sticking to your macros and nutrient-dense choices 80% of the time. The rest of the time, you can choose some flexibility for a more balanced approach to the holidays.
Of course, tread lightly. Choosing a large portion of an overly decadent dessert can seriously derail your macros. Try a few bites of your favorite dessert instead and then switch to a macro-friendly drink to satisfy your taste buds.
5. Log Your Meals and Snacks
Tracking your meals is one of the best ways to monitor your macro intake. Avoid turning it into a chore by reaching for a fun notebook or a handy app to quickly log what you eat. Build this habit helps you identify areas for improvement and your favorite foods. Visualizing your daily macronutrient intake during the holidays also keeps you accountable for making more balanced choices.
6. Prioritize Your Hydration
When you're busy with the holidays, it's simple to overlook your hydration needs. Yet consuming more water is crucial to stay balanced and combat the impact of rich or salty foods. Drinking more water will boost your metabolism and aid in managing your portion sizes. It's also easy to mistake thirst for hunger and reach for the snacks. Instead, try sipping on icy cold water before meals to avoid overeating. Try a sprig of mint or lemon to dress up your drink and make it more fun to consume.
7. Make Sure You’re Getting Key Vitamins and Minerals
Those holiday treats quickly crowd out essential nutrients from your diet. Keep an eye on your vitamin and mineral intake and focus on more nutrient-dense foods, including dark leafy greens, berries, nuts, and lean proteins. You'll get more of the essential nutrients you need, including vitamin C, vitamin D, magnesium, and B vitamins, which support energy and immunity. When your diet is more balanced, you may find your cravings are subsiding and have more mental focus on sticking to your macro-friendly goals.
If you're struggling to get enough nutrients in your diet, try WAYT Nutrition's Organic Greens. You'll get an equivalent to a full serving of vegetables to support your health while boosting your immunity. Mix one scoop with 8 ounces of water for a delicious and refreshing way to boost your nutrients.
8. Stay Active with Holiday Traditions
There are more ways to enjoy the holidays than just eating meals and snacks. Incorporate more activity and create new holiday traditions with a family walk, ice skating, hiking, or touch football. You'll burn off some calories while prioritizing your health goals. More exercise also helps stabilize your mood during an often stressful holiday season and keep your mind off of sugary treats.
9. Choose Smart Substitutions
Why skip out on holiday treats altogether? There are plenty of ways to swap out ingredients for healthier, nutrient-rich substitutions. Try Greek yogurt in place of sour cream in dips, whole-grain stuffing for your turkey, or using natural sweeteners like maple syrup or honey in baked goods.
The holidays is also a good time to whip up your own treats, like Beetroot Chocolate Bread or macro-friendly Christmas Biscotti. You'll introduce friends and family to new ideas while getting to indulge without the stress.
10. Don’t Dwell on Slip-Ups
We get it. Holiday gatherings can be overwhelming, and it's normal to have slip-ups from time to time. Don't let the stress overwhelm you and derail your health goals. Instead, get back on track and keep moving forward without beating yourself up over it. You'll build resilience along the way and avoid “all-or-nothing” thinking that can make it easier to stick to your macro goals.
Transform Your Nutrition with WAYT Nutrition
Ready to add more nutrition to your holidays this season? Optimize your fitness and nutrition with more protein, flavorful supplement powders, vitamins, and more. They taste great mixed with water, shakes, and more. Start shopping for a variety of supplements or comprehensive health programs today!