Healthy Eating for the Holidays

When I think of the holiday season, I see excitable children looking forward to a break from school and I see busy parents, working extra hard to deliver a good dose of joy. As delightful as

the season can be, it comes with it’s fair share of stress. As adults, we tend to compromise…some give up their regular shows to watch a holiday special with the kids. Others

sacrifice sleep or exercise in order to work a few extra hours. Still others miss out on healthy eating habits when routine is broken. We all know that too much sugar and saturated fat isn’t good for us, but we are surrounded by temptation this time of year. How can you keep your kids and family on track with healthy foods during the holiday season? Here are a few tips!

● Keep your kids full of nutritious snacks so when they ask for a treat they are asking for something extra.

● Label nutritious in-between meal foods as “snacks” and desserts as “treats.”

● Offer healthy snacks at home like hummus and carrots, peanut butter on apples, cucumbers and ranch, or crackers and cheese.

● Offer water and milk, and juice only occasionally. Stay away from sodas, energy drinks, and other sugary beverages. Always read the label.

● Steer clear of replacing meals with sugary treats like cookies, cakes, and candy.

● When they do have a treat, make it special…and refer to it as a “treat” rather than a “snack.” Have them sit at the table and offer them a glass of milk for a dose of nutrition.

● Keep routine around mealtimes. As much as possible, stick to your regular mealtimes. If

your kids are used to eating three meals and a snack at school and another snack in the evening, stick to this. They may be less likely to make additional requests if they can

count on their regular schedule.

● Have your young family members help in the kitchen. Depending on their ages and with supervision, they can peel veggies, cut fruit, spread peanut butter, or help cook (older

kids, of course.)

● Have kids pick new snack recipes to try and prepare it together.

● Support healthy eating with movement and exercise. Play outside together, minimize screen time, and enjoy being together.

Food is medicine! Proper nutrition promotes health and healing, can minimize the need for

medications, and promotes healthy blood pressure, blood sugar levels, and cholesterol levels.

Giving your family the tools for healthy eating habits is a gift that can last a lifetime.

Here’s a link to find lots of great recipes from Virginia Cooperative Extension and here’s one for

more information on healthy snacks from MyPlate.

Here’s wishing you and your family a happy and healthy holiday season.

Best,

Kara Snapp, MPH