Candy, Carbs, and Family Time
Keeping Your Kids Healthy During Holiday Celebrations
By Richard Cabrera, MD, Pediatrician
The holiday season is filled with celebrations and family gatherings centered around food and treats. From Halloween candy to Thanksgiving turkey, it can be difficult for parents to balance between enjoying these special treats and proper nutrition. However, with some pre-planning and a focus on balance, children can enjoy their favorite candies and festive holiday foods all while maintaining healthy eating habits.
For Halloween, try setting expectations ahead of time. Before heading out to trick-or-treat, make sure to discuss with your children the candies they are going to collect and eat are part of a balanced meal, and the importance of brushing their teeth when they get home if they plan on consuming treats while they are trick-or treating. Once the candy haul comes home, parents should encourage moderation. The first order of business is to involve kids in sorting their candy stash when they get home. By having them set aside their favorites and donate or freeze the rest, you can teach them about mindful consumption. Secondly, it is important to set daily limits, such as one or two pieces after a meal, ensuring they do not go through their entire Halloween stash in a couple of days.
When it comes to Thanksgiving, it’s important to discuss eating well balanced meals, even when indulging. Thanksgiving meals often involve heavy dishes like mashed potatoes, gravy, and pumpkin pie. In addition, it's common for children to overeat as they go back for second portions of their favorite meals. Encourage children to fill half their plates with fruits and vegetables, to ensure they eat a variety of their favorite foods as well as healthier options. Discussing moderation around seconds and letting them choose one dessert after meals, can provide structure without taking away the joy of holiday meals.
While these two holidays are centered around food and treats, it can be helpful to focus on family activities that go beyond food. Encourage yearly traditions like volunteering at a soup kitchen, a pre-meal Turkey Trot or a post-dinner game of catch or family walk. These activities will help balance energy intake with activity and reinforces the holidays are not just about food and candy but about spending time together as a family.
Last but most importantly, take time to enjoy the holidays without stress! Allowing children to indulge on annual special occasions teaches them life has moments of joy they can look forward to. Sometimes it’s not just the holiday itself but the preparation, costumes, holiday decorations and extra time with family that will leave lasting memories. If you can have these holiday meals and treats along with other nutritious foods, moderation, mindful consumption and active play you can relax and allow your children a bit of flexibility so they can truly enjoy these special occasions!
Dr. Richard Cabrera, MD, is a board-certified pediatrician. He completed his undergraduate and medical school training at the University of California, Los Angeles. He went on to complete his pediatric residency training at The Brooklyn Hospital Center in Brooklyn. Dr. Cabrera loves working with children and the unique energy they bring to the world. Becoming a pediatrician was his way of being able to help kids directly. He takes a gentle, evidence-based approach in his practice and provides care with only the most necessary lab tests and medications. Dr. Cabrera is quick to reassure parental concerns and provides expert guidance for health conditions that may arise. Dr. Cabrera has a practice in Manhattan Beach, 855 Manhattan Beach Blvd., Ste 103, Manhattan Beach, CA 90266, and is accepting new patients. His office can be reached at 310-939-7850.
