There’s no place like home for the holidays! With winter break approaching, kids will be sharing more of their meals (and holiday treats!) with friends and family at home. During this time away from the school cafeteria, it is important to continue helping your kids make healthy food choices so they are ready to start the New Year on the right foot. Here are some helpful tips to keep your kids eating right:
Holiday Sweets in Moderation
From candy canes to gingerbread houses, the season always seems to be dripping with sweets. Check ingredients on nutrition labels and choose foods and beverages low in added sugars and sweetners. Also, balance out a sweet treat or snack with a healthier option. For instance, serve-up Christmas cookies alongside a tall glass of nutrient-rich fat-free or low-fat milk to fit in one of the three recommended servings of dairy that your kids should be getting each day.
Avoid Portion Distortion
It is easy to overeat during the holidays since food is typically the centerpiece of celebrations. Remember these simple tricks to help determine one portion:
- Four dice…a portion of cheese or 1-1/2 slices of American cheese
- A baseball or a woman’s fist …. a portion of fruit or vegetables
- A rounded handful … a half cup of rice, pasta, chips or pretzels
- A deck of cards or the palm of your hand … a serving of meat, fish or poultry
- A computer mouse … a small baked potato
Keep portion control top of mind during this busy time of year – your whole family will benefit by enjoying their favorite holiday foods, without overeating.
Fruits and Veggies Can Be Fun Too!
Your children should not be taking a break from eating 2-5 cups of fruits and veggies each day. Help them make the right choices with fun and festive ways to incorporate produce into their snacks and meals. Use cookie cutters to cut bell peppers, apples or pears into fun seasonal shapes. Instead of chips, have a variety of fruits and vegetables to dunk in their favorite dips, including ranch, hummus and low-fat yogurt. And provide a range of color options like orange carrots, green broccoli florets and red tomatoes, to ensure your kids are getting a wide variety vitamins and minerals.
Most importantly, involve your kids in the kitchen! Studies show that when you include children in planning, shopping, and preparing meals, they are more likely to accept and enjoy healthy food choices.
Make Family Time Active Time
Don’t forget that keeping your kids physically active is just as important as encouraging them to eat well over the holidays. For year-round tips on how you can help encourage healthy lifestyles at home and at school, check out www.LetsMove.gov.
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