Now that December is here, the Christmas season is literally just round the corner. Traditionally the families meet up – uncles, aunties, cousins and relatives that we have not seen for a long time reunite to celebrate. This is the time of year we generally associate with two main things: presents and plenty of food. More often then not this can be a season were we tend to over eat and indulge in food particularly high in sugar and fat while decreasing the amount of fruit and vegetables. Keeping in mind healthy habits during the festive season is not only good for us adults but even more so for the children.
Here are some tips to help celebrate the festive season while ensuring that your child’s nutritional requirements are still met.
1. Offer healthy alternatives
When possible offer healthier alternatives. Try offering crunchy vegetables with homemade dips, fresh fruits, and nuts. Aim for a variety of colours and textures on vegetable and fruit trays. This will ensure your child gets a range of nutrients. Presentation is very important when serving nutritious food to children. Try using cookie cutters to cut food into fun shapes.
Instead of soft drinks or juices, try infusing water with fresh fruits such as oranges or lemons.
In the following link, you will be able to find a collection of healthy ideas in a fun way your kids will definitely enjoy. https://www.cleanandscentsible.com/healthy-christmas-food-ideas/
2. Try to keep things structured!
As adults, we have a tendency to skip meals such as breakfast or lunch in preparation for the ‘big’ meal or party thinking that this would save us some calories. This is not a good idea both for adults and children. Skipping meals can lead to overeating . Try to stick to structured eating times – breakfast, lunch, dinner and two snacks in between. Plan the parties around this structure. If for example, you will be having a big family lunch, plan a light breakfast and healthy snack for your child and do not allow nibbling all day long.
3. Keep control
You probably cannot control what food you will be offered when you are invited over to your friends or grandparents house. However, you can definitely control the rest of the food your child will eat during the rest of the day. Plan ahead to be able to provide your child with the right required nutrients during the day while trying to avoid sugar overload. Stock up your kitchen with easy-to-grab healthy options such as homemade dips, vegetable sticks, fruits, and nuts.
4. Watch those portions
While some children may tend to get very excited and overeat at parties where there is food everywhere, others feel overwhelmed and can hardly wait to go and play with their cousins and friends. Do monitor your child’s intake of food without creating unnecessary pressure. It is OK if your child does not eat during the ‘big meal’, however, then plan a larger nutritious healthy snack.
5. Be active
During the Christmas holidays, the school day routine is disrupted and replaced with more days at home. Try to plan fun-filled events and activities which can get the whole family active instead of the usual sit down activities.
Do what you can to promote healthy eating during this holiday season.However, remember that a healthy lifestyle all throughout the year is more important than just monitoring what your child eats during this season. Relax, have fun and enjoy the time with your family and friends without unnecessary pressure. In the meantime, commit to start making constant sustainable changes in the coming new year. As parents, it is important to instill healthy eating practices all throughout the year.
Look out for more articles in the upcoming blogs. We will be guiding you about healthy eating strategies for your child, which food groups should be limited, and lots more!