Sugar plums may be dancing in their heads this holiday season, but when children opt to fill their bellies with too many shiny candy canes, rich chocolate truffles and frosted cutouts, these sweet treats will leave them feeling anything but merry.
Andrea Vogel, a registered dietitian for UnityPoint Health - St. Luke's, recommends that parents talk to their kids about healthy eating habits before they arrive at holiday gatherings and begin piling their plates with these high sugar foods.
"You don't want to completely discourage them snacking, because it is a nice treat, especially around the holidays," she said. "Maybe discuss them having one treat along with some healthy options to help balance things out."
According to the Centers for Disease Control and Prevention, obesity now affects 17 percent of children and adolescents in the United States. That's triple the number from a generation ago. Obesity causes a number of health problems for children from diabetes to high blood pressure.
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The key during the holidays, Vogel said, is explaining why making healthy choices will benefit your child in the long-run. The concept, she said, is one that even her three year old can understand.
"You can always say, 'Too much of that might make your stomach hurt,'" she said.
If you know your family is attending a party with lots of cookies, candies, cakes and pies, Vogel suggests serving a meal or snack before you go. The food, she said, will alleviate the temptation for your child to graze on holiday treats.
Using moderation when it comes to portion sizes and scouring the Internet for healthier alternatives to your favorite family recipes, Vogel said, are good steps to take. She said choosemyplate.gov has many kid-friendly recipes.
"You want to try to have available fresh fruit. Veggies with humus dip is a good option," she said.
Vogel also suggests taking the focus of the party off food and instead planning fun activities for children to enjoy such as ice skating, sledding or caroling.
"That's important with kids being home on holiday break, as a parent to try to encourage physical activity when they're home, instead of sitting in front of the TV," she said.
What about those stockings hanging above the fireplace? Candy is a popular stocking stuffer and Hanukkah present.
If Jolly Old St. Nicholas is kind enough to drop some goodies into your family's stockings or chocolate coins in gold wrappers are received during Hanukkah, Vogel said you might try rationing the candy, a practice some families adopt for Halloween.
"It's good to say, 'We're going to have one piece a day,' or 'Pick out a few of your favorites, we're going to donate the rest,'" she said.
