Kendall Reagan Nutrition Center Navigating the Holiday Trio: Traveling, Hosting, and Gathering

By Bailey Carr, Culinary Dietitian

‘Tis the season to be ________. As the popular song lyrics go, the missing word should be jolly, but how often does the holiday season actually feel this way? Sometimes, the real-life word bank to complete the sentence includes other descriptors such as stressed, burnt out, overwhelmed, anxious, etc. Unfortunately, food and nutrition topics can contribute to holiday-induced angst, especially if you find yourself already mulling over how and what to eat when traveling, dining at gatherings, or already anticipating being tethered to the kitchen as a gracious, but tired, host. If you are looking for a release valve and alternative approaches for navigating food around the holidays this year, check out our guide to navigating the holiday trio of traveling, hosting, and gathering. 

Nutrition for Traveling

Traveling for some is exciting, as it is the promise of a welcome respite from routine. For some it is exhausting, and for many it is a mixture of both. As traveling typically disrupts schedules in one way or another, here are tips for finding stability around food routines during periods of heavy travel:

Practice using a Before, During, After analysis to map out a strategy for all stages of travel:

• • Before: Plan

    • Planning for travel: What shelf-stable, portable foods can you pack to keep you nourished on the go? Examples of such items include nut/seed butter sandwiches, nuts, dried edamame, smoothie pouches, fruit cups, and fiber and protein packed granola bars. Pack more than you think you will need to be prepared for unexpected delays and interruptions to your meal schedule.
    • Planning for your return: Stock up on non-perishable and frozen foods to have in the house as a form of proactive meal planning, and/or preemptively place a grocery order to be picked up or delivered upon your return home.

• • During: Staying Fueled

    • Consider setting timers or keeping food visible/at eye level if you could easily go a long period without remembering to eat.
    • If you find yourself missing meals often, plan to have at least 2 snacks in place of a missed meal.
    • Remember your water bottle! Staying hydrated can help stave off fatigue and headaches that can be worsened by travel.

  • After: Stabilize and Prioritize

    • Do not attempt to do everything at once!
    • If you have a support system at home, tap them in to help divide your to-do list such as doing laundry, grocery shopping, cooking meals, etc.
    • If you already placed/picked up your grocery order, great! Otherwise consider taking a semi-homemade approach and lean on helpful convenience items for your meals such as pre-cooked meats, salad kits, flavored bean pouches, frozen meals, and microwaveable grains and veggies.

Nutrition when Hosting

If you want to be the host with the most cheer, not the most overwhelm, here are a few ideas for enjoying your gathering without having to take on the stress of holding it all together:

• You DO NOT have to make everything. What do you find to be quite spectacular if homemade? Choose your non-negotiable and make this. All other things, pick up from the grocery store or your favorite specialty shop!
• Simplify what you do cook. Choose streamlined recipes that you can make ahead and reheat before serving. Utilize handy kitchen equipment like crockpots and Instapots for set- it -and -forget -it style dishes. A great appetizer that can be assembled 2-3 days in advance and baked right before serving is our Pumpkin Gruyere Baked Dip!
• Try out a potluck with a theme. This gives guests autonomy to bring what they like while taking the guesswork and pressure off you. Fun spins on potlucks are designating themes such as global cuisines, color schemes, iconic foods from movies, or even a challenge for each guest to try out cooking with a new ingredient or bringing a recipe they have never tried before.
• Give yourself permission to not be perfect. You brought everyone together into a space to enjoy food and company. That is enough!
• EAT! Take the time to actually sit and enjoy food and company instead of buzzing about.

Nutrition when Gathering

Dining at gatherings is a loaded topic, as there is a lot beneath the surface on this one.  Concerns regarding social dining can include everything from worrying what others will say or think about what you eat to feeling disoriented when facing so much food that may be outside of your normal routine. At the end of the day these thoughts can become distractions and can detract from enjoyment. Here are a few ideas for how to approach nutrition when gathering:

• Honor your hunger. It is not your business to worry about what other people think about you and what you choose to eat. Advocate for your needs and consume snacks and meals when you are hungry, even if it differs from others’ schedules. Eating consistently and staying attuned to your hunger cues can prevent chaotic eating habits that can come about from running on fumes.
• Reframe your thoughts to focus on an addition mindset. Consider what nutrient dense foods you enjoy and can add to your holiday meals rather than getting caught up in what to avoid.
• Enjoy the social dynamic. There is more to health and nutrition than food alone. Take this time to see how social connectedness, laughter, and a slowed down pace can contribute to your well-being.
• Consider satisfaction factor. Is this a new concept to you? The satisfaction factor is an integral part of health and nutrition, as it includes honoring and accepting that food is meant to be enjoyable. The holidays are full of foods not common to everyday dining. Give yourself permission to delight in foods, knowing that holiday meals are few and far between throughout the course of the year.
  • One way to tap into exploring the satisfaction factor is to explore the sensory qualities of foods. Evaluate what textures, tastes, and temperatures you enjoy, and which you do not.
  • Example: if enjoying a slice of pie, ask yourself what you find so pleasant about it. If not enjoying a side dish, ask yourself why. These are all helpful takeaways you can apply to meal ideas after the holidays.
• Connect with your body. No matter where you find yourself, the one thing that you always have is your body. A powerful practice this time of year is to slow down and practice connecting to it at mealtimes. If you’re wondering where to start with this, check out our past blogs on Mindfulness and Feeling Your Fullness.

Note: Do you speak the language of numbers? If so, on average, holiday meals comprise less than 0.6% of the meals consumed throughout the year. What perspective does this provide?

Conclusion

After reading, what are the approaches you find to be most valuable in helping decrease holiday stress this year? No matter if you are traveling, hosting, gathering, or all of the above, the KRNC wishes you a healthy and happy holiday season. And maybe, just maybe this year, when you hear ‘tis the season to be__________, you find a new, more pleasant descriptor to fill in the blank.

About the Author

Bailey has been with the KRNC since July of 2023, and works primarily at the CSU Spur campus in Denver, CO. Learn more about Bailey’s culinary dietitian background and training in her KRNC Bio.

More Information

For additional resources for healthy eating, check out these programs from our registered dietitian nutritionists. Find delicious and healthy recipes on our Recipes page! More health tips are also available at the College of Health and Human Sciences Pinterest board. Lastly, don’t forget to sign up for the KRNC monthly newsletter!