Finding a Balance Between Festivity and Fuel

Holiday food is one of life’s pleasures—but for first responders, who often face irregular shifts and long hours, rich meals and sweets can take a toll on energy and focus. With a little mindfulness, you can enjoy your favorite treats without sacrificing your well-being.

Plan Ahead for Your Schedule
If you know you’ll be working a holiday shift, pack balanced meals with lean protein, fruits, and veggies so you’re not relying on sugar or caffeine to stay alert. Eating consistently throughout your shift helps prevent overeating later.

Make Smart Swaps
At gatherings, start with protein and vegetables before diving into desserts. Enjoy the foods you love—just in smaller portions. Drinking water between holiday beverages can also help you pace yourself and stay hydrated.

Stay Active and Rested
A quick walk or light workout before a meal can boost your metabolism and help manage stress. And don’t underestimate rest—fatigue often drives cravings and overeating.

Holidays are about celebration and connection, not restriction. By making small, intentional choices, you can savor the season while keeping your energy, health, and performance strong.