The activities and treats of the holiday season can make it difficult for your child to maintain their good eating habits. On average, people gain 1-3 pounds during the six weeks from Thanksgiving to New Year’s Day. This might not seem like much, but extra pounds add up over time and can lead to:
- High blood pressure
- High cholesterol
- High triglycerides (fats traveling in the blood)
- Increase in blood sugar
- Increase in insulin levels
- Diabetes
Children who start unhealthy eating habits during the holidays can find it difficult to get back to good food choices in the new year. Work with your child to practice healthy behaviors throughout the holidays so your family’s health stays in top shape year-round.
Tips to Maintain Healthy Eating Habits During the Holidays
The pediatricians at Pediatric Partners of Augusta aren’t just here for when your child is sick or injured. We can provide guidance for achieving and maintaining your child’s nutritional goals. Here are a few of our suggestions to help your child enjoy the season in a healthy way:
Maintain a normal eating pattern
If your child usually eats three meals a day plus snacks, keep that schedule consistent. Maintaining your regular eating schedule keeps hunger at bay and lets you enjoy your holiday favorites without overeating.
Work on portions
Slowly eat small portions and listen to your body. The holidays often are synonymous with overindulgence. Listen to your fullness cues and stop eating when you get full but still comfortable. Talk to your kids about what it feels like to “be full” so they don’t overeat and become uncomfortable.
Offer plenty of vegetables with holiday meals
Choosing high-fiber foods and more vegetable-based dishes can help reduce the calories you consume. Consider lighter dishes that are grilled or baked.
Prepare meals in advance
Let your children help you prepare their favorite dishes. Involving the kids with meal preparation can teach them about healthier substitutions. Younger kids can set the table or prepare salads.
Organize family activity
Adding physical activity to your holiday schedule is a great way to keep up healthy habits and enjoy quality time together as a family. Plan a post-meal backyard football game or a visit to the local park.
Make healthier versions of holiday favorites
Children can still enjoy holiday treats, but you can usually find healthier versions of your favorites. Consider some healthy swaps when planning your holiday meals:
- Add healthier options to the menu, such as salads and sautéed green beans rather than green bean casserole.
- Low-fat Greek yogurt can be a great ingredient in mashed potatoes. When making mashed potatoes, use low-fat or skim milk rather than whole milk. Use low-fat Greek yogurt instead of buttermilk. Include pureed cauliflower to add flavor and fiber to your dish.
- Remove the top crust on apple pie to reduce your calorie and fat intake.
The holiday season is a special time to spend with loved ones. We hope you have a wonderful holiday season, and if you have any questions about your kids’ health, reach out to Pediatric Partners of Augusta. We’re here to help.