By Jennifer Adams

Holidays are a great time for family, fun, and, of course, food. Once October is here, it seems like a never-ending stream of parties and celebrations. While fun, the seemingly constant barrage of sweets and treats readily available can be overwhelming and even stressful for parents to know how much is too much and when to step in to regulate. Here are some tips on how to enjoy the holidays with your kids and enjoy the food!

 Empower your kids to make their own choices

Getting your children excited about healthy eating is important by involving them in meal planning and preparation. Let them pick out colorful fruits and vegetables at the grocery store and help with cooking. This not only teaches them about healthy food choices but also makes them more likely to eat what they’ve helped create. Also, try not to force them to try new foods at the holiday table. You may have loved Grandma’s sweet potato casserole as a kid but it might be a long time before your kid feels ready to give it a try. Take your serving and one day they might as well.

Make healthy versions of holiday favorites

You don’t have to give up your favorite holiday dishes. Instead, try making healthier versions of them. Use whole wheat flour in your baking, reduce sugar in recipes, and incorporate more vegetables into traditional dishes. For example, try a sweet potato casserole with a crunchy oat topping instead of marshmallows. Or use chopped pecans instead of French fried onions for the green bean casserole topping. But don’t get too carried away trying to “healthify” your favorite foods. If cheesy potatoes with cornflakes on top bring warm reminders of childhood holidays, follow Mom’s original recipe and enjoy every bite.

Don’t deprive, moderate instead

Try not to demonize candy or other snack foods. It’s important not to completely deprive children of holiday treats. Allow them to enjoy their favorite sweets in moderation. Teach them about balance and the importance of listening to their bodies’ hunger and fullness cues. But remember it’s not a one-size-fits-all situation.

For example, in my own family, one of my kids would usually self-regulate pretty well but the other could be found with three lollipops in her mouth at one time. If setting limits feels needed, avoid too much discussion around the topic. “We are having three pieces of candy today” is sufficient. Most importantly, model these behaviors yourself by eating a balanced diet but enjoying those sweet treats in moderation.

Maintain a balance when setting your party tables 

Holiday parties at school and other activities usually present an overload of sugary treats and we tend to use fruit as the healthy item at the table. Fruits are a great option as they provide fiber and other important nutrients but try balancing a sugar heavy spread with proteins and healthy fats. Cheese, nuts and seeds, vegetables and hummus, and even crackers and deli meats can help provide some balance to keep everyone full and satisfied without spiking blood sugars too much.

Offer healthy snacks at home and before parties

Keep a variety of healthy snacks available to prevent kids from reaching for sugary treats. Fresh fruit, and cut-up veggies with hummus, yogurt, and nuts are great options. You can also make fun, holiday-themed snacks like bagel bite mummies or Rudolph made from celery, peanut butter, and pretzel antlers.

Stay hydrated

With all the excitement of the holidays, it’s easy to forget to drink enough water. Encourage kids to stay hydrated by offering water throughout the day. You can make it more festive by adding slices of citrus or a splash of cranberry juice. Sometimes our brains present thirst as hunger and staying hydrated can help us recognize those true hunger cues.

Protect your child from the food police

Diet talk is so common during the holidays and well-meaning adults may intervene on your behalf to caution your kids on the dangers of “junk food” or portion control. It may be awkward but necessary to let other family members know that you’re working on avoiding talk about weight, diets, or the need to “work this pie off later.” Have a sentence in your pocket if someone comments on your kids’ bodies or eating habits like, “We trust their body and we’re not worried.”

Eating healthy during the holidays doesn’t have to be a battle. By involving kids in the process, making healthier versions of favorite dishes, and maintaining balance and moderation, you can ensure your family enjoys a nutritious and festive season.

Happy holidays!