By Megan Wakai, MPH, RDN, LDN
Registered Dietitian 

‘Tis the season for quality time with family, celebrating the new year, and gathering around the table to enjoy a tasty meal! ‘Tis also the season for seasonal stressors such as holiday shopping traffic, family dynamics, and travel expenses. Aside from those well-known stressors, the focus on food surrounding the holiday season can harbor a unique type of stress and anxiety in those struggling with disordered eating habits or negative relationships with food.

Even if your child does not suffer from an eating disorder or disordered eating patterns, it is still important to be mindful of how and when food, exercise, and body size are discussed, not only during the holiday season but year-round. Here are some reminders and tips to help navigate this time of the year:

• Avoid discussing physical activity and exercise as a means to “earn the calories” or “work off the holiday food.” If you feel the need to discuss exercise, talk to your child about the benefits of exercise that are not related to weight or calories, such as keeping their bones, brain, heart, and muscles healthy. Engage in fun, healthy physical activity alongside your child to help them build positive associations with moving their bodies. Examples include walking, biking, and playing sports as a family.
• Take the focus off food. While food can be an important part of holiday celebrations, it should not be the only focus. Plan other activities such as games, engaging in meaningful conversation, and other traditions surrounding the holiday.
• Redirect family and friends’ comments about diet, weight or appearance, or the type or amount of food on someone’s plate, even if the comment is not directed toward your child. Even if they are intended to be complimentary, comments like these can be harmful. The National Association of Anorexia Nervosa and Associated Disorders offers examples of responses to help redirect conversation:
  • No food is “good” or “bad,” all foods fit in a healthy diet.
  • The only reason to feel “guilty” for eating a brownie, is if you stole it from the store.
  • I’m declaring this table a diet-talk free zone.
  • I hear you’re really into a new diet, but can we talk about something more meaningful?
  • So how is your new job?
  • I’m just really thankful to have food to eat and to be able to spend time with family and friends today.

The most important thing is that your child knows you are in their corner. Be open to listening to their thoughts and feelings and be sure to check in with them if you know they have been struggling. If they express that a situation or comment was triggering or uncomfortable, acknowledge those feelings without becoming defensive, and try to learn from it.

For more resources and help, visit the National Eating Disorders Association.