Healthy holiday eating for kids

Tips to help your child avoid holiday weight gain

The holidays can be a challenging time to keep kids eating healthy. Holiday candy and traditional family feasts coupled with less physical activity can leave a child vulnerable to holiday weight gain.

Michelle Ferris, program manager of the Dean Foods LEAN Families Program (Lifestyle Exercise and Nutrition) at Children’s, says modest physical activity and a few simple food choices can help children and adults avoid those extra pounds.

"Keeping your family active and focused on healthy habits doesn’t have to be chore," Ferris said. "Helping your child be as active as possible is the easiest way to prevent excessive weight gain during school holidays. The key to helping children and adults is to balance the amount of calories consumed with the amount of calories burned."

Make simple changes

• Encourage your child to maintain his regular school schedule of eating, with breakfast, mid-morning snack, lunch, afternoon snack and dinner rather than adopting a grazing style of eating.
• Have healthy foods low in fat and calories readily available. Sliced, ready-to-eat fresh fruit and veggies are a sweet substitute for candy or high-fat snacks.
• Avoid keeping bowls of high-fat, sugar-loaded foods such as chips, snacks or candy around.
• Encourage water, and help your child avoid constantly drinking sugar-loaded fruit juices.
• Ask relatives to not give candy, cookies or treats as gifts to your children.
• If your child has treats, ration them out over the holiday period.

Playtime can be healthy

• Encourage physical activity by doing a vigorous outdoor activity as a family for at least an hour each day. This includes running, bike riding, skateboarding and swimming.
• Cut back TV time and limit video/DVD access. Limit video game playing to two hours each day. 
• Organize a game of backyard football, Frisbee or ball toss with children and adults before and after the big holiday dinner or during football half-time.
• Stay off the couch. Organize a living room dance or exercise to the family’s favorite holiday music.

"It's easy for children and adults to overindulge during the holidays," Ferris said. "The best tip is to remember that holidays are not just about food, it’s a time to celebrate with family and friends."

Tags: Healthy Eating, Holiday Eating, Holiday Treats