The holidays are a time of joy, celebration and often includes plenty of sweets. Between cookie swaps, big family meals, and festive treats at school, it’s easy for nutrition to take a back seat. With a little guidance, families can enjoy the season while still supporting healthy habits for kids.
Nutrition Tips for the Holiday Season
In pediatrics, we believe food should be both nourishing and fun.
During the holidays, it’s important to keep meals colorful, balanced, and nourishing, even when there’s pie on the table!
Below are some nutrition tips to keep in mind during the holiday season:
1. Make Holiday Plates Colorful
Encourage kids to “decorate” their plate with color – and not just with sprinkles!
- Serve roasted carrots, green beans, sweet potatoes or homemade cranberry sauce.
- Add fruit to breakfast or serve festive fruit skewers for dessert.
Tip: Let kids pick the fruits and vegetables for the holiday table. When they’re involved, they’re more likely to eat them.
2. Choose Whole Grains When You Can
Swap white rolls or stuffing for whole grain options – or mix them in for a gradual change.
- Whole wheat rolls, brown rice pilaf or quinoa salad make great sides.
- Add oats to holiday baking for extra fiber.
3. Add Protein with a Healthy Twist
Holiday meals often include protein, but balance is key.
- Turkey, roast chicken or plant-based roasts are great options.
- Include beans, nuts and lentils in soups and salads.
Tip: Keep portions kid-sized. A few bites of protein go a long way!
4. Don’t Forget Dairy
Calcium-rich food choices can help add essential nutrients for bone health, muscle repair and overall well-being.
- Offer a cheese platter with fruit as an appetizer.
- Serve hot chocolate made with low-fat milk or fortified dairy alternatives.
5. Rethink the Drinks
According to the American Academy of Pediatrics, parents should aim for less than 25 grams (about 6 teaspoons) of added sugar per day for children 2 years of age and older. Kids don’t need sugary punches or soda to celebrate
- Offer flavored water with slices of citrus or berries.
- Try warm apple cider (no added sugar) or herbal tea for a cozy treat.
It’s All About Balance – Not Perfection
We’re not saying skip the cookies or pass on the pie. Food is part of tradition, connection, and celebration. Eating together promotes communication and relationships. During the holiday season, the key is balance and moderation. If the day includes a few extra sweets, try to add more fruits, veggies, and water elsewhere.
In pediatrics, our best advice is to keep meals joyful, include variety, and model good habits. Kids are watching and learning – even at the holiday table.
Happy holidays from our Phoenix Children’s Pediatrics team! We wish you a season filled with warmth, laughter, and yes – a few treats too!
