By Alicia Tucker, MD, pediatrician and obesity medicine doctor with the IDEAL clinic at Children’s National Hospital Northern Virginia.
The holiday season is always busy, festive, and fun. With the change in routine, kids off school, and holiday food to prep, many families feel like their health also takes an extended winter break. During this time of year, it’s important to remember that staying healthy is about balance, not restriction.
Build Activity into Daily Routines
Creating a routine with meals and daily activity is essential for success during this time. For example, with most kids off from school for a week or more, they may rely on snacks and leftovers instead of their typical breakfast and lunch. Eating consistent meals helps kids fuel up for the day and prevents overeating in the evening.
Talk as a family about how you might maintain normal eating and moving habits throughout winter break. To shift the focus beyond food during family time, you might add in a family walk or another outdoor or community activity. If the weather keeps you indoors, group games like musical chairs or charades can be fun and interactive for everyone.
Model Mindfulness and Moderation
Finding balance with food is difficult for people of all ages. By creating intentional opportunities for discussion and providing a variety of food options, families can support each other in making healthy choices while still enjoying holiday treats.
- Make the holiday special with family recipes and traditional dishes. A little indulgence on a special holiday is just fine. Talk about your favorite desserts and sides with your child at your family feast. This is a great time to show that no food is “bad” and that all foods can fit into a balanced diet, creating healthier habits for the future.
- Encourage smaller portions and mindful eating. Remind family and guests to be mindful and enjoy food in moderation, by, for example, starting with a little bit of food and returning for more later if needed. By encouraging kids to eat slowly, pay attention to their body’s cues and recognize when they feel “full,” you’re helping break the cycle of restriction and over-eating.
- Offer healthy options, like veggies, along with your holiday favorites. Give kids healthy, colorful choices like carrots and green beans on their plate. The holidays often include lots of tasty sides and can be a fun way to get kids to take a bite of a new vegetable. Be sure to let them know you see their good choices.
A Team Effort
The holidays and all the fun festivities around them are great opportunities for togetherness. Remember that food can be both delicious and nutritious, and that your kids look up to you. When caregivers model healthy habits, kids are more likely to develop healthy eating and activity habits too.
A team effort approach toward finding a healthy routine as a family makes maintenance and consistency that much easier. That way, when school and work pick back up, you’ll have everything you need to start the new year on the right foot.
Feature image, stock.adobe.com
