Keeping Your Kids Healthy Over the Festive Season
The festive season is a special time of year - a time when families come together to spend quality time with each other…often around food.
It can be a busy time, and it can definitely involve a lot more eating “treat foods” than usual. This blog is based on Episode 11 of the Easy Feed where I explore practical ways to keep kids healthy over the holidays, blending festive indulgence with wholesome nutrition.
As a paediatric dietitian with over 20 years of experience, my goal is to support mums and dads through this balancing act, ensuring children enjoy the holidays while staying nourished.
Why Focus on Nutrition Over the Holidays?
The end-of-year period often means disrupted routines, and with it comes the temptation of sugary snacks, processed foods, and irregular mealtimes. These factors can affect children’s energy levels, behaviour, and immune health. Let’s dive into my top strategies to manage fussy eaters and ensure children’s nutrition stays on track.
Setting a Routine: The Foundation of Healthy Eating
The festive season is a wonderful time to connect with family and friends and often our routine is different to the rest of the year. This can sometimes mean that children’s eating patterns are very different to other parts of the year. Whilst some children won’t be affected by this, others may find that their blood sugar levels aren’t as stable as normal.
While flexibility is essential, maintaining structured mealtimes for younger kids helps regulate their blood sugar levels. This stability not only prevents “hangry episodes” (hunger-fuelled anger) but increases the likelihood of them choosing nutritious foods.
It’s not always possible, but when you can, try to stick to the meal and snack times that your child would normally have during the year. For example if they are at school, try to stick to a morning tea and lunchtime that is similar.
Start with Breakfast: The Ultimate Power Meal
Breakfast is crucial for regulating energy and mood throughout the day. A healthy breakfast rich in fibre, protein and healthy fats will set them up for the day and ensure their blood sugar levels are much more stable.
Offer fibre-rich and nutrient-dense options like:
Porridge with fresh fruit
Eggs on wholemeal/grainy toast + a side of tomato or fruit
Smoothies packed with oats, bananas/berries (can add nut butter/avocado for healthy fats)
These meals set the tone for better food choices later and reduce cravings for sugary snacks.
Balance Treats with Nutritious Foods
Holidays are all about balance. While festive foods are part of the fun, combining them with nutritious snacks helps maintain health. High-fibre, protein, and healthy fat-rich foods are especially useful for stabilising blood sugar levels and mitigating sugar crashes.
Try incorporating:
Nut butters on toast or whole-grain crackers
Avocado mashed into a dip with corn chips (or on toast!)
Cheese cubes with carrot sticks
Fresh fruit and yoghurt
To manage food waste during this time of increased indulgence, meal planning can help ensure leftovers are used wisely.
Involve Kids in the Kitchen
Cooking together during the holidays is a great way to build their confidence around food and increase nutritious ingredients. From baking wholemeal muffins to creating colourful fruit platters, the process teaches maths, creativity, and a love for healthy eating. For more healthy kids recipes and inspiration, check out https://nourishwithkarina.com/healthy-recipes-for-kids
Portable Healthy Snacks for Outings
Planning on going out? Pack portable snacks to avoid last-minute unhealthy choices. Some quick ideas include:
Homemade trail mix with nuts and dried fruit
Mini veggie quiches
Rice cakes with peanut butter (or peanut butter sandwiches)
Fresh fruit
homemade muffins or cookies
packet of popcorn (kids above 4 years)
**For more healthy snack ideas [[click here]]
When snack time hits, these options provide a healthy energy boost while keeping the focus on nutrition.
Remember, the holidays are a time for fun and indulgence – and that’s okay! Allow kids to enjoy their treats but also feel confident in setting boundaries around how many treats they have.
Pair festive foods with fibre, protein, or fat-rich options to manage sugar crashes, and don’t forget plenty of water and active play to balance it all out.
Wishing you a wonderful festive season with your kids. For more tips, tune into Episode 11 of The Easy Feed podcast
Further reading:
For more portable snack inspiration, check out Packing healthy lunches and snacks