Healthy Eating During the Holidays

It may still feel like summer, but Halloween is right around the corner, marking the beginning of the holiday season. Trick or treating, parties, family get-togethers and off-schedule eating, plus extra goodies, treats and snacks loom large over parents trying to keep their kids on the nutritional straight and narrow.

“For parents and kids, the next three months are such a hectic time of year,” said Washington Township Medical Foundation (WTMF) pediatrician Rishika Singh, MD. “But there are simple things parents can do to make a big difference. Try to maintain a consistent schedule. Go into special meals with a plan. Keep portion sizes age-appropriate. Have healthy snacks available. Make sure your kids are hydrated—sometimes they’re actually thirsty, not hungry.”

Using an interconnected approach to medicine, combining mental, nutritional, lifestyle, and evidence-based medical treatments, Dr. Singh encourages families to make lifestyle choices that are flexible in the moment and accommodate each situation. The key is to balance healthy eating with treats and family traditions during the holidays. Celebrations have their place, but parents should focus on moderation, not deprivation.

“As soon as you make something forbidden, kids will want it,” she explained. “Make everything accessible, in moderation, and explain healthy eating and why it’s important at the same time.”

“Make them participants in keeping themselves healthy,” she continued. “Kids love to learn. Parents need to talk in a positive way about foods. Tell them candy is a happy food and gives quick energy, but it wears off fast. You need cheese or a whole grain bread to keep you going for longer, so you have energy to play. Pasta gives energy, too, so you can run faster. Oranges are full of vitamin C that helps keep you healthy, and milk helps your bones grow stronger.”

With trick or treating on the horizon, many parents are concerned about minimizing the amount of sugary treats their kids get on Halloween. “First, make sure they eat something healthy before they go out,” Dr. Singh said. “Then, use smaller treat buckets to limit the amount of candy they receive. Walking instead of driving will let them focus on seeing other kids rather than how many treats are in their bucket. Before you go out, preset how many candies they’ll be allowed to eat when they get home, then let them know the rest will be put away for treats a couple of times a week. For people handing out treats on Halloween, they can change up candy for temporary tattoos or little toys.”

Even candy can be normalized to be part of a healthy diet. Parents can teach their kids that a piece of candy isn’t a snack by itself, but combined with some fruit, cheese and crackers, can be part of the balanced plate. The same thing applies to lunches if parents pack them for school.

“You can have fruits, veggies and a healthy sandwich, and put one little candy or packet of M&Ms in,” she suggested. “It’s a balanced plate with a little treat. Kids who don’t see it as normal will end up binging when it’s available. Healthy doses are what is needed.”

Thanksgiving meals may not be as sugar laden, but large family gatherings often bring overeating, with lots of calorie-dense leftovers. Families can respect the traditions while cutting back on the amount of food.

“The Thanksgiving meal is a special thing with many different extras,” she explained. “Most kids are very intuitive eaters. Parents decide what to put on their plates, but the kids end up deciding what they eat. So if they’ve had a proper lunch and a healthy snack before the dinner, they’re unlikely to binge. We were taught to clean our plates, but it’s more important to teach our kids to listen to their bodies instead,” she continued.

“The focus should be on getting together with family, not on the food,” she noted. “One day of overeating won’t hurt in the long run, but kids remember more than that. Again, it’s a balance thing–portion appropriately and make memories that aren’t just about food. Plan activities, play games or go for a walk around the block.”

December holidays offer a lot of temptation that can be turned into great family time. It’s an opportunity to change the conversation families often have about all foods, not just candy and other treats. Making eating fun for kids will help change the focus as well. Offer fruit and veggie trays with dips, or trays with crackers, healthy meats and cheeses cut in fun shapes. The cookies are still there, but they aren’t the focus–they’re the occasional treat. Keep kids busy, playing outside and participating in other activities that aren’t food-focused.

“Instead of focusing first on eating, talk about what the season means, sharing with family and friends, or donating to a local food pantry,” she noted. “Enjoying treats in moderation is an opportunity for parents to model healthy eating for kids, and help them build the habits they will take into adulthood.

“For example, family baking time can be a great way to teach kids more about nutrition and family traditions,” Dr. Singh continued. “The earlier we start teaching kids what is good for their bodies and when their bodies need different foods, the better.”

For more information on pediatrician Dr. Rishika Singh, visit https://www.mywtmf.com/find-a-doctor/rishika-singh-md/