5 Tips to Get Kids Back on Track After Holiday Eating

The holidays are a time of treats and special foods that can sometimes stray from a child’s usual balanced diet. Getting your kids back on track after the holidays can seem like a challenge, but don’t stress; getting back into a routine doesn’t have to be difficult or restrictive. In today’s post, I’ll share 5 realistic tips for getting your kids back on track after holiday eating.

1. Reestablish a routine

One of the easiest ways to help kids return to healthier eating habits is to reestablish a consistent daily routine. Over the holidays, meal and snack times are likely earlier or later than usual, which can lead to overeating or cravings.

To start, get back to regular meal times. Offer three balanced meals each day along with 1-2 snacks, depending on what is normal for your child. Your child may also be used to eating larger portions at holiday meals, so you may need to remind kids that their usual portion sizes are enough food for them. Reintroducing a consistent eating schedule will help kids realize when they are hungry and full which can help reduce the temptation to overeat.

2. Start the day with a good breakfast

Breakfast sets the tone for the rest of the day, so starting off with a healthy meal can make a big difference in restoring balance. Choose foods that are high in fiber, protein, and healthy fats to keep energy levels stable and prevent cravings later on. Some great breakfast options include:

• Oatmeal with fruit and nuts or nut butter

• Eggs with whole-grain toast and avocado

• Plain Greek yogurt with peanut butter and berries

These balanced breakfasts give kids the nutrients they need and helps reduce the urge to snack on sugary options later.

3. Focus on whole foods

The holidays are full of processed foods and sweets, so it’s a good idea to reduce these and replace them with whole foods. Processed foods can leave us feeling sluggish, while whole foods provide more energy. They tend to have fewer ingredients and are packed with essential vitamins, minerals, and fiber, making them more satisfying and nourishing. Examples of whole foods are:

• Whole fruits and vegetables - fresh or frozen, cooked or eaten raw all work

• Lean proteins - eggs, chicken, turkey

• Dairy - milk, plain yogurt

• Whole grains - quinoa, oatmeal, brown rice, whole grain bread

• Healthy fats - olive oil, avocado, nuts, natural nut butter, fatty fish (salmon, sardines, mackerel)

4. Limit sugar and refined carbs

After the holiday season, it's helpful to reduce the intake of sugary treats and refined carbohydrates, which can lead to energy crashes and overeating. While kids don’t need to completely eliminate sugar, aim for moderation by offering more naturally sweet foods like fruit, rather than sugary baked goods or candy. Some ways to slowly reduce sugary foods are:

• Swap sugary snacks for fruits or unsweetened yogurt

• Offer homemade baked goods - try using less sugar, whole grain flour, and nuts for healthier alternatives to your favorite treats

• Drink water instead of sugary drinks like soda and juice

This doesn’t mean you need to completely remove holiday treats, but reducing sugar-heavy foods in the days following the holiday will help reset taste preferences and prevent sugar overload.

5. Practice mindful eating

Mindful eating is all about paying more attention to the foods you are eating and knowing whether or not you are hungry or full. During the holidays, meals can sometimes feel rushed or filled with distractions, leading to overeating. Help encourage mindful eating practices for your kids by:

• Eating without distractions - turn off the TV, put away phones, and sit together as a family at the table

• Encouraging slower eating - ask kids to take smaller bites and chew thoroughly

• Listening to hunger cues - teach kids to eat when they’re hungry and stop when they’re full

Though it may seem like an impossible task to get your kids back on track with healthy eating after the holidays, remember that it’s all about patience and consistency. Focus on reestablishing a routine, starting with a nutritious breakfast, prioritizing whole foods, reducing sweets, and encouraging mindful eating. Small changes can make a big difference overtime and help your kids get back on track with their healthy eating.