Holiday Nutrition

We all complain about an extra bulge around the holidays. With so many delicious meals and treats, it's hard to resist. But parents can and should make sure their children are being healthy, even if they indulge a little. We asked Dietitian Allison Beck, RD, LDN, CNSD, for some tips. Here's what she had to say:

Ahh, the holidays! A time for togetherness. A time for family. A time for stuffing yourself so full of goodies you nearly burst. Wait, what?!?

Okay, we know how difficult it is to keep kids healthy during the holidays. Between parties at school and home, not to mention candy canes at Santa's village, they are literally surrounded by treats and sweets! But contrary to popular holiday folklore, the four food groups are NOT candy, candy corn, candy canes and syrup. If you are a parent worried that your child's health is going down the drain with each cookie he eats, there is some good news for you: it IS possible to let your little ones enjoy some of these treats and STILL have a nutritious diet.

Enjoy the color of the season: The holidays are full of bright colors and so is our food. For a fun holiday dish, take fresh broccoli florets and arrange them on a platter into a tree shape. Use grape tomatoes, yellow bell peppers, cauliflower and carrots to decorate your "Christmas tree." Add some low-fat dressing to dip in, and you have a nutritious holiday appetizer both kids and adults can enjoy.

Set limits: It's easy to indulge in a sea of sweets during the holidays because they only come once a year. But for kids, consistency matters all year round. Giving in more during the holidays can lead to struggles at the dinner table the rest of the year. Make it a rule early-on to establish a limit with your kids and be consistent with enforcing it.

Let them play elf in the kitchen: Kids take a lot of pride in what they create, even in the kitchen. Have them help you out when making a dish for the holidays. Younger kids can help rinse fruits and veggies, and older kids can help cut them up (just be sure to supervise them when using a knife). The smiles on their faces when the "masterpiece" is presented to the dinner table is a gift in itself.

Don't play the skipping game: A typical behavior during the holidays is to skip meals in order to "save up" for a party or big dinner. This usually leads to weight gain and cranky kids. Keeping them on their regular routine will help to reign in overeating and hunger tamtrums.

Give it a holiday makeover: Many holiday favorites can be lightened up by simply switching some ingredients around. Try low-fat alternatives like skim milk, low-fat cheese, non-sugar sweeteners, fruit purees, egg whites and lean meats just to name a few.
Be a model: A role model that is! Kids like to mimic their parents, so make sure to set a good example by munching on healthier foods. Seeing mom or dad reach for the fresh fruit instead of the candy canes goes a long way.