The holiday season brings family gatherings and celebrations centered on food. For first responders, stress combined with sleep deprivation and abundant treats can trigger overeating. Rather than strict restriction, aim to eat well 70–80% of the time, then enjoy your favorite holiday foods 20–30% of the time.
At the Station
Out of Sight, Out of Mind
Community members often give treats during the holidays. Storing these in cabinets rather than counters reduces constant temptation while keeping them available when you actually want them.
Bring Something to Share
Contribute healthy seasonal options like vegetable-based sides or fresh fruit to provide better alternatives during shifts.
Watch the Sugary Holiday Coffees
Seasonal coffee drinks can exceed 400 calories. Request lower-fat milk or reduced syrup to enjoy them more moderately.
Move Every Shift
Any movement — walking, foam rolling — helps manage stress, which is especially important during busy holiday periods.
At Home
Eat a Snack Before the Party
Arriving hungry leads to overeating. Consume a protein-rich snack beforehand to reduce how much you load up at the buffet.
Keep Alcohol in Check
Alternate alcoholic beverages with water or mocktails. Choose lighter mixers and consider serving hydrating alternatives with seasonal ingredients.
Focus on Protein and Plants
Build plates around lean proteins and vegetables. Front-load these earlier in the day for evening events to prevent party overeating while still meeting your nutritional needs.