Kids Nutrition: Seven Tips to Avoid a Holly Jolly Sugar Overload This Season
The holidays are in full swing and we know that sweet treats are all around! With parties and the holiday break it can mean more spontaneity in your family's usual schedule and nutrition. When it comes to your child’s nutrition it is important to remember that we want to fill their sensitive stomachs with nutrient dense foods, not empty calories.
At A Perfect Fit we believe in lifestyle changes, not restrictions. Celebrating this time of year does not necessarily mean having to go overboard with sugary treats. We also believe in the joy that comes when family and friends gather around great food! That is why we want to share some tips on reducing sugar this holiday season, without sacrificing all that we love about the holidays.
Two kids sitting on the counter looking into a cookie jar.
Make recipe modifications
Before you start rolling up your sleeves to bake with your littles, we encourage you to review the recipe. Often the sugar in a recipe can be cut in half without compromising the texture of the product. Also mashed or dried fruits can be added for sweetness. For example, we love adding ripe bananas to our dishes!
2. Eat before the party
Yep, you read that right. A high protein meal or snack before leaving will help with blood sugar stability and prevent a sugar crash later. Try to avoid going to the party with an empty stomach if possible. Some examples of snack ideas include: whole milk yogurt, string cheese, almond butter and apples, beef jerky, or protein shakes with whole milk.
3. Avoid potential beverage blunders
Wintery drinks like hot chocolate or punch at a party can be loaded with added sugar. Serve water or whole milk instead. Get creative at home and make your own hot chocolate with milk, unsweetened cocoa powder and maple syrup. You can also add vanilla or cinnamon, Yum!
4. Bring non-food treats
For holiday parties it’s ok to bring non-food treats for the kids. Toys, pens, notepads, and bubbles are all great gift ideas for classmates that can be enjoyed!
5. Opt for bite-sized benefits
A cake pop will likely have less sugar than a whole slice of cake. The same is true for mini pies and cookie cups. Kids can still have a delicious treat while not consuming as much sugar as they would if they had a whole slice or a couple regular sized cookies.
6. Pace the holiday
The holiday season lasts for several weeks, there may be several celebrations, church gatherings, family get-togethers and more. Teach your children that there will be ample opportunity to try special delectables. We believe the treats will be enjoyed even more when adequately spaced out and not overindulging all at once.
7. Create non-food traditions
Sure baking together is fun, but there are other holiday traditions for the family to enjoy like:
Driving around to view lights
Ice skating
Creating a card to mail to Santa
Decorating the tree together
Playing board games
The bottom line…
Decreasing the intake of added sugars can help keep blood glucose levels within healthy parameters, making it easier to control weight, lower diabetes and other chronic disease risks.
At A Perfect Fit we are dedicated to making your transition to a healthier lifestyle as effortless as possible. Reducing your sugar intake is a great family goal! We are here to help so go ahead and book with our team today!
