With a little planning and creativity, you can enjoy the season’s flavors while keeping your family’s nutrition on track.
Holidays are a time for joy, togetherness and delicious food. With festive meals and treats around every corner, it’s easy for healthy eating habits to take a back seat. But with a little planning and creativity, you can enjoy the season’s flavors while keeping your family’s nutrition on track.
Dr. Jessica Lazerov, a pediatrician with Children’s National Primary Care, reveals her top tips for helping families maintain healthy eating habits during the holiday season.
Start with smart planning
Before the holiday feasts begin, set the stage for balanced eating:
- Stock healthy options: Keep fresh fruits, veggies, whole-grain crackers, yogurt and nuts on hand for quick snacks before holiday events.
- Don’t skip meals: Skipping breakfast or lunch to “save room” for dinner often leads to overeating. Start the day with a healthy, filling breakfast like Greek yogurt or oatmeal topped with fresh fruit or scrambled egg bites made with chopped veggies and a sprinkle of cheese. Always make sure to drink plenty of water.
Fun ways to engage kids
Get children involved in food preparation to make healthy eating fun:
- Creative platters: Arrange fruits and vegetables into holiday shapes, like a Christmas tree with broccoli, cherry tomato slices and yellow bell pepper stars or decorate banana slices or cheese rounds like snowmen.
- Baking helpers: Let kids decorate healthier cookies made with whole-wheat flour or help mix the batter for zucchini bread for extra nutrients and fiber for a family-friendly holiday loaf.
Just make sure the snacks are age-appropriate and do not pose choking hazards for younger children.
Make drinks count
Sugary drinks can add up quickly during the holidays. Try these alternatives:
- Festive water: Add slices of oranges, cranberries or mint to water for a seasonal twist.
- Hot cocoa makeover: Use unsweetened cocoa, milk and a touch of honey or maple syrup for a healthier hot chocolate option.
Balance indulgence with activity
Balance treats with family fun:
- Stay active: Take a walk after a big meal, go sledding, have a quick dance party or play a game of tag in the yard.
- Focus on non-food traditions: Decorate cookies for others, make ornaments, volunteer at a local charity or enjoy a family holiday movie night.
“Healthy holiday eating doesn’t mean saying no to your favorite treats,” says Dr. Lazerov. “Sometimes having smaller portions of your favorite recipe makes the most sense, but it’s about finding balance and making choices that leave everyone feeling happy and energized. By keeping these tips in mind, your family can make lasting memories and enjoy the season filled with delicious food, cherished traditions, and good health.”
