7 ways to encourage positive holiday eating habits in kids

Tips for parents and caregivers for building healthy eating habits during the holidays

The holidays are a time of joy, connection, tradition and quality time. In many cultures, food plays a large role in holiday celebrations. In this article, you will find seven tips to help your family maintain balanced eating while enjoying the holidays to the fullest (no pun intended)!

1. Practice consistent eating.

Although holiday dinners are typically the main event, breakfast and lunch are still equally as important. Make sure to have your children eat throughout the day to provide them with the energy they need to play or socialize with family and friends. This can also help prevent overeating or feelings of extreme fullness at dinnertime.

2. Fill the plate to fuel the body.

• Include a variety of foods on your child’s plate. The more colorful, the better! 
• Use MyPlate as a guide when serving your child (¼ plate grains, ¼ plate protein, ½ plate fruits and vegetables, 1 serving of dairy); however, it is okay to modify this as holidays are special occasions and a great opportunity for your child to try new foods and/or enjoy foods they don’t eat often.
• If your child is old enough to make their own plate, see what they choose and gently encourage them to add more variety if needed.

3. Be sure to hydrate.

• Encourage your child to stay hydrated with water throughout the day. Add fruit slices to water to add color and make it more appealing.
• If juice or soda is available, try to limit it to one serving per day.

4. Fit in some joyful movement.

Whether it be a flag football game, a 5k, a hike, or simply a walk around the block, try to have your child fit in some form of movement. Although it is nice to relax during the holidays, physical activity has many benefits and can help improve your child’s overall well-being. They may even work up an appetite!

5. Remember that all foods fit.

Try not to assign moral value to food, for example, labeling foods as “good” or “bad.” The holidays are a great time to promote balanced eating, or an “all foods fit” approach.

6. Don’t forget dessert.

Many holiday traditions include a variety of delicious dessert options. If your child is hungry for dessert, then enjoying a dessert is encouraged. Consider offering fruit alongside cakes, cookies, and other pastries for some extra vitamins and fiber.

7. Make leftovers fun.

There are so many different things you can do with holiday leftovers. Whether you keep it simple and just reheat it for lunch the next day or get creative and make soup or sandwiches, using leftovers is a great way to prevent food waste. See below for an example of a Thanksgiving leftovers recipe!

Recipes

Leftover Turkey “Gobbler” Sandwich

Ingredients (can be served cold or hot):

• Dinner roll (or any form of sandwich bread)
• Sliced roasted turkey
• Mashed potatoes
• Stuffing
• Gravy
• Cranberry sauce
• Anything else that you would like to add.

Instructions:

• Assemble the sandwich using all the above ingredients. Option to serve gravy separately and dip the sandwich into it!  
• Serve with leftover fruit or vegetables on the side!