Top Ten Ways to Keep Kids Eating Well During the Holidays

Posted by: Cathy Arnst on December 22

The holiday season is in full swing, and parents know that that means: sugar, sugar everywhere. Our kids, and us, are tempted by goodies wherever we turn. Even though the British Medical Journal just published evidence that sugar does not make kids hyper, sweets still contribute to overweight, cavities and poor nutrition. Since studies have shown that kids are even less active on vacation than they are in school, it’s tough to maintain a healthy regimen at this time of year.

Marilyn K. Tanner-Blasiar, a registered dietitian with St Louis Children’s Hospital and Washington University, shared with Working Parents some tips for combating the excesses of the season. Here it is, her top 10 list for holiday health:

10) Stay on schedule. Three meals a day are essential for kids. At school, when that lunch bell rings, they are really hungry. On vacation that schedule can get lost in the shuffle, but try your best to serve three meals a day, at consistent times. If you’re going to be out, pack a lunch or dinner. Then they won’t be so hungry when they get to the sweets-laden party.

9) Carry healthy snacks. Think fruit, especially clementines—kids love those. Try raisins, nuts, or celery with peanut butter. With healthy snacks in your bag, you’ll never have to succumb to buying cookies when the “I’m hungry” cry comes up in the car or store.

8) Keep a consistent bedtime. During holidays the kids are often up late, and that means they are both cranky and hard to wake in the morning, throwing off the schedule even further. Whenever possible get them to bed at their regular hour.

7) Breakfast is key. If they don’t eat breakfast they are ravenous by lunch, and any cookies or candy at hand can quickly become a replacement for nutritional fare.

6) Get them into the kitchen. Holidays meals are a brilliant opportunity to get them to help with the cooking and baking. Have them help with measuring, stirring or whatever they can do, and teach them about nutrition at the same time. Remind them that they can’t eat every cookie that comes out of the oven—a great opportunity to teach moderation.

5) Make milk the beverage of choice. Calorie-laden soda is everywhere at this time of year and sugar-laden fruit juices aren’t much better. Offer them milk to wash down those cookies, and get them into the habit of drinking water when they are thirsty.

4) Don’t make candy and desserts a reward, or a bribe. That places way too much importance on the unhealthy choice, and equates good behavior with sugary food.

3) Remind them of their manners. When at a holiday dinner, don’t allow them to wail that there is nothing on the table they can eat. There is always something, even if it is just bread and butter. Whatever you do, don’t jump up and whip them up some mac and cheese. Holidays are a great opportunity to teach a child proper etiquette.

2) Get moving. Go for a family walk, play a game of touch football, go ice-skating. Turn it into an adventure so the kids (and adults) will think its fun, not another chore.

And the number one holiday tip:

1) Be a good role model. Study after study has shown that the biggest influence on a child’s eating habits and lifestyle is the parents. So stick to healthy foods yourself as much as possible over the holidays.

Thanks Marilyn. If anyone else has some tips for getting through the holidays, waistlines and children intact, please share.

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