By Joanna Perdomo, MD, MPH
About Dr. Perdomo
The holiday season is almost upon us, and with that comes lots of festivities with family, friends, and of course, delicious food. A question that comes up a lot with my patients and families is how to maintain healthy eating habits for kids amidst holiday tables filled with treats and indulgences. Here are a few quick tips:
- Serve a healthy, filling breakfast. Often, holiday meals take place at lunch or dinner. By eating a healthy, filling, balanced breakfast that includes sources of protein and healthy fats (e.g. eggs and fruit, toast with nut butter), you can ensure that your children won’t arrive to the holiday gathering ravenous and they will be better able to control their cravings for less healthy foods.
- Stay active. Provide opportunities for kids to stay active during holiday celebrations, such as going for a family walk before or after the holiday meal or playing games in a park or the backyard.
- Build a rainbow. Holidays are no exception to one of my favorite mantras to make your plate look like a rainbow. With this fun philosophy in mind, you’ll be sure to get healthy holiday dishes like snappy green beans, vitamin-rich sweet potatoes, and jewel-studded cranberries on the plate. In general, you should aim for half of the plate being fruits and vegetables, a quarter being protein, and a quarter being carbohydrates.
- Wash it down with water. Sugary beverages can sometimes be the unhealthiest part of a meal. Make water the beverage of choice for your kids, and add some festive fruits into it like slices of citrus, apples, and pears for some holiday flair.
- Everything in moderation. Holidays are special for a reason and only come once a year. You and your children should enjoy those foods that are often part of beloved family traditions (yes, even extra desserts are okay!) without too much worry.
Happy holidays from our Food for Salud family to yours!