Healthy Holidays: Tips for healthy eating for kids

One visit to the shops and you’ll know that the holiday season is upon us. With all the festivities and family gatherings- sticking to healthy eating patterns can be challenging. For both you and your kids. School holidays can make it difficult to keep healthy foods on the menu and keep kids away from the onslaught of holiday treats. Here are a few tips to help keep and create healthy habits during the holidays

1. Start the day right

Starting the day with a good breakfast helps to increase satiety and reduce unhealthy snacking during the day. Stay away from sugary cereals and aim breakfasts that include healthy fats and proteins as these keep kids fuller for longer. Eggs are always a good option or try peanut butter or avocados on toast or plain Greek yoghurt with fruit and nuts.

2. Tweak the sweet

Including snacks during the day is not an unhealthy habit but It’s difficult to resist a kitchen full of chips and sweets. Have healthy options such as fruits, nuts, yoghurt, rice cakes with cheese or peanut butter and popcorn available. Try freezing yoghurt for a delicious ice-cream like treat or freezing fruit smoothies or diluted fruit juice with fruit pieces for ice lollies on a hot day.

3. Bake healthier

Look for fruit-based desserts such as apple tarts instead of caramels and chocolate options, reduce the amount of sugar in recipes by half (this won’t change the anything but the taste of your baked treat) and use mashed ripe bananas instead of butter. Look out for recipes with high fibre ingredients such as oats, nuts, bran and whole wheat flour.

4. Low-sugar drinks

Cool drinks and fruit juices can be a large contributor to weight gain. Make water more appetising by adding slices lemon or strawberries, mint or cucumber. If you include juices and cool drinks- look for low sugar or sugar-free options. Dilute fruit juices. You can even try to make your own ice tea by adding a combination of sliced ginger, lemon or orange and mint with a teaspoon of honey to Rooibos or fruit teas. Cool this in the fridge for a refreshing drink.

5. Pay attention to portion size

The holidays are often times when we overindulge. Keep an eye on your child’s portion size and rather encourage a smaller portion with the option of a second helping. A second helping should about always be 15-20 min after eating- giving them time to assess if they are still hungry. Serving in a separate room (and not keeping serving dishes on the table) helps to control portions sizes.

6. Add fruits and vegetables

Fruits and veggies are an essential part of a healthy diet. Don’t forget to add vegetables to your festive meals and have fruits available for delicious snacks.

7. Switch off the screens

Physical activity plays a huge role in weight management. It doesn’t necessarily need to formal exercise such as running but children should be encouraged to spend more time active and outdoors than watching TV and on cell phones and tablets. Youtube has plenty of fun videos for kids that can get your kids dancing, skipping and up and moving.

Screens should be off during meal times and snacks. We tend to overeat and not recognise satiety cues if our eyes are glued to a screen. Removing distractions and sitting around a table is an important habit to help cultivate a healthy relationship with food.

Happy holidays!

Feel like you need some more tips, advice or recipes? Comment on this post or give me a call (082 369 1635).