The holiday season brings joy, family gatherings, and plenty of delicious food. While it’s a time to celebrate, it’s also easy for children to indulge in unhealthy habits that can impact their overall nutrition. Encouraging balanced eating during the holidays helps maintain healthy routines while still allowing kids to enjoy their favorite festive treats.
Here’s how you can help your child embrace healthy holiday eating habits, with practical tips, recipes, and advice for children with dietary restrictions.
1. Start with Kid-Friendly Healthy Recipes
Creating nutritious dishes that kids enjoy can make healthy eating fun and festive. Here are a few simple ideas:
- Holiday Veggie Tray with a Twist: Arrange colorful vegetables like cherry tomatoes, cucumber slices, and baby carrots in the shape of a Christmas tree. Serve with a low-fat yogurt-based ranch dip.
- Fruit Snowmen: Stack banana slices, strawberries, and grapes on a skewer. Add a carrot sliver for a nose and chocolate chip eyes for extra fun!
- Turkey Pinwheels: Use whole-grain tortillas, lean turkey, and low-fat cream cheese to create bite-sized wraps. These are great for picky eaters and festive spreads.
2. Practice Portion Control
Children’s small stomachs don’t need to be overwhelmed with large portions, especially with rich holiday meals. Teach portion control with these tips:
- The One-Plate Rule: Encourage your child to take a little bit of everything they enjoy on one plate rather than going back for seconds or piling on too much at once.
- Balance the Plate: Make half the plate fruits and vegetables, one quarter lean protein (like turkey or chicken), and one quarter whole grains (like brown rice or stuffing made with whole-grain bread).
- Set a Snack Limit: For holiday treats like cookies or candies, agree on a limit ahead of time, such as one or two items per day.
3. Navigating Dietary Restrictions
The holidays can be tricky for children with diabetes or food allergies, but a little planning goes a long way:
- For Children with Diabetes: Keep an eye on carbohydrate-heavy dishes like mashed potatoes, desserts, and sugary drinks. Offer alternatives such as roasted vegetables, sugar-free treats, and flavored sparkling water.
- For Children with Food Allergies: Alert hosts about allergies in advance and bring safe, allergen-free dishes your child loves. Clearly label any allergens in dishes you prepare for potlucks.
- Inclusive Alternatives: Create dishes everyone can enjoy, like gluten-free stuffing, nut-free cookies, or dairy-free mashed potatoes.
4. Encourage Mindful Eating
The holidays can be full of distractions, leading to overeating. Help your child focus on enjoying their food and listening to their body:
- Encourage them to eat slowly and take breaks to see if they’re still hungry.
- Serve meals at the table rather than in front of the TV or while playing.
- Teach them to recognize when they’re full and remind them it’s okay to save some food for later.
5. Keep Active During Festivities
Balance holiday indulgences with physical activities to burn off extra energy and calories:
- Organize a family walk or a fun game like tag or soccer after meals.
- Turn holiday chores like decorating or setting the table into engaging activities.
- Dance to holiday music together as a fun way to stay active indoors.
Make the Holidays Memorable and Healthy
By setting a positive example and offering healthy, delicious choices, you can help your child enjoy the holiday season without developing unhealthy habits. With kid-friendly recipes, portion control, and thoughtful adjustments for dietary needs, your family can celebrate with joy and health in mind.
Wishing you and your family a Happy Thanksgiving. Safe travels, if traveling this holiday!