Healthy Eating: Tips to help kids eat well during the Holidays

Written by Dr. Chuck Dumont, MD

(November  2011)

The holidays are here, which means fun, family, and of course, plenty of food. From sweet treats like pumpkin pie to decadent entrees like turkey and stuffing, the holidays are often a time of caloric indulgence. While it is okay to celebrate and enjoy yourself, it is important to make sure that your family practices moderation, especially when it comes to your young children.

During the holidays, it is not uncommon for parents to lessen their restrictions and allow their children to enjoy every minute (and every bite) of the season. There is nothing wrong with wanting your child to experience the magic of the holidays, but when you allow them to eat whatever and whenever they want, you actually decrease some of the specialness of the occasion. In the past, eating out and sweet desserts like ice cream and pie used to be a treat, but nowadays, it is simply part of a child’s daily menu. Not only does this put your child’s health at a disadvantage, it also lessens the excitement and magic of the occasion.

You can create a more festive (and a more healthful) holiday atmosphere by restricting high-calorie and sugary treats to only once or twice a week. For instance, you might bake cookies together on the weekend, or allow them a slice of pie at Grandma’s house after dinner. It’s all about balance and moderation and about teaching your children to enjoy treats thoughtfully and sparingly. This way, treats are always a special and exciting occurrence, and your children stay healthy and strong all winter long.

Another problem with over-eating and sweet treats on the holidays is that it disrupts your child’s sleep. Your child might be a higher risk for hyper-excitability and irritability; especially when you factor in all of their excitement over parties and presents. You can help to decrease their anxiety and stress naturally by giving your child a 30 c dilution of a homeopathic remedy, Coffea cruda. Coffea cruda can be taken once or twice a day, such as right before bed, to help your child to calm them down and keep his or her brain from racing before big holiday events such as on Christmas Eve.

It is also important to make sure that children are getting their nutrition that they need. Cold weather requires healthy fuel such as those offered by warming foods. Soups, stews, and other warm, hearty meals are a good choice, as are winter vegetables such as dark, leafy kale, pumpkins, and squash. Swap out cold breakfast cereal for warm oatmeal and add in dates to give it a sweet texture without adding in too much sugar. Warm foods such as this help increase circulation and chi and diminish the effects of wind and cold.

Additionally, it is a good idea to decrease video game and television time and interact with your child on a more mental level. You can practice mindfulness exercises with your child to help prevent overstimulation and hyper-excitability. Christopher Willard’s “A Child’s Mind” is a good resource and full of mindfulness exercises that parents and children can enjoy together. Last but not least, remember to bundle up and keep those lower extremities warm during this chilly weather.