Strategies for Making Food Choices During the Holidays

Check out this informative interview with sports nutritionist, Rebecca Marks Rudy on the strategy for making food choices during the holidays website about strategy for making food choices during the holidays.

Here’s a highlight from the interview:

MBG: Foods to avoid during the holiday season?

RMR: I hate to think of avoiding your favorite foods all season! If Grandma makes the best stuffing you have ever had, and you only have it once a year, plan to enjoy some. (Determine your serving size in advance— such as a tennis-ball-size scoop, which is about one cup.) But stick to only Grandma’s, as you know any other won’t compare— so why bother? Additionally, identify what triggers you may have (i.e., foods that may lead you off track). If you know that indulging in one small single serving of pumpkin pie will drive you to eat the whole pie, it may be best to choose an alternative. Lastly, while I don’t endorse low-carbohydrate diets as a lifestyle, it can’t hurt to implement a modified plan for a few days around holiday celebrations, particularly traditionally big meals. Do keep fruits and vegetables in your plan, for example, but nix dinner rolls, corn bread, sweet potato souffle pies, and cakes to avoid excess calories. That said, if you have long training sessions planned, be sure to make choices that include whole-grain carbohydrates, such as oatmeal, to fuel the training.

MBG: Foods to enjoy during the holiday season?

RMR: Prioritize your favorites and don’t waste your time on the mediocre. If you adore apple pie, indulge in a slice. (Note that three to four knuckles along the crust could be 300 to 400 calories.) To take that further, if you prefer the filling, leave most of the crust behind. Enjoy it with a cup of tea to fill yourself, and keep your hands and mouth busy while the rest of the crew goes back for seconds, thirds, fourths, etc. You’ll be the envy of the party exhibiting moderation.

Rebecca Marks Rudy is a sports nutrition specialist at, and an integral part of the success of the Eat2Win nutrition services. Aside from being an active athlete with a focus on triathlon nutrition, Rebecca’s areas of focus include impressing an understanding upon her clients of the importance of nutrient value and nutrition label analysis; meal planning and lifestyle modification; and weight management and improved body composition during training for optimal performance. Rebecca strives to encourage healthful living in all of her clients and believes that peak athletic performance is contingent upon a balanced diet and a healthy lifestyle. If you would like to work with Rebecca to meet your triathlon nutrition needs, please call us at 917-825-1451 or send us a note through our contact page.