Santa’s checking his list. Twice. And, your little one (or not so little one) is probably wondering if the word ‘Naughty’ or ‘Nice’ will be next to his or her name. While children have to learn to be responsible for their behavior, sometimes the adults who care most about them (and have to respond to their behavior) set them up for failure without realizing it. 

What we feed (or don’t feed) our children each day has an impact on their health, happiness and their behavior. During the holiday season, children are often bombarded with sugar and lots of fake foods. The cookies, candy canes, hot chocolate, crackers, pop, juice and cupcakes (just to name a few) are everywhere. These treats are usually offered with lots of love and joy.

There is plenty of research regarding the negative impact sugar has on the body. For children, one of the immediate consequences of filling up on sugary or otherwise ‘empty’ treats is that they are then often not hungry for the REAL food their bodies need to be healthy and happy. This in turn impacts their blood sugar, which goes on a roller-coaster ride, and can have an affect on how they feel and act.

As a parent, a grandparent, aunt, uncle, teacher, minister, or any other adult who interacts with children this holiday season, there are decisions you can make and actions you can take that will increase the odds your little ones will stay on Santa’s ‘Good’ List.

One: Plan Ahead. Plan out nourishing REAL food meals and snacks each day, especially on days you know your child will be offered lots of sugary treats. If you can feed him some protein and healthy fats along with the ‘party’ foods, the sugar will have a slower impact on his blood sugar. Pack some string cheese, homemade whole-grain muffins, apples with nut butter or trail-mix in your purse or car so you have some nutritious ‘fast food’ when you need it.

Two: Offer Healthy and Fun Treats. REAL food and fun food are not exclusive of each other. When you are hosting a holiday gathering offer foods that are both. Let even your youngest of guests create their own mini-pizzas on whole-grain bagels, top their own tacos at a taco bar or spread whole-grain muffins with cream cheese frosting. Within children’s reach, offer a plate of colorful vegetables, fruits, cheese and dips like guacamole, humus and homemade ranch dip. Have a plate of strawberries dipped in real dark chocolate. Skip the pop and juices and offer some fruit smoothies or a pitcher of water with sliced oranges, lemons, strawberries or cucumbers to add flavor.

Three: Be the Responsible Adult. Children need boundaries in all areas of their lives. It’s okay and in fact responsible to say no to party foods sometimes. Our children do not fully understand how all the processed food affects their health and behavior. It’s unfair to set them up for failure. We would not do this in any other area of their life, so why do we do it when it comes to food? Talk to your child ahead of time about limits – drinking water instead of pop or juice, having one or two small treats or one bigger one after eating the ‘real’ food that is offered. Let your child know that people have to make choices that support good health and behavior. Then, stick to the boundaries you set up despite any pouting, tantrums or bugging. Also, remember to be a good role model because children who see you fully enjoying a favorite holiday treat but not overdoing it will be learning eating habits that will serve them for a lifetime.
 

So, even with all of the hustle-bustle of the holiday season, the lack of sleep and too much sugar, remember that with a little planning, modeling and communication, the children in your life can rest assured that Santa will be leaving them more than a lump of coal this Christmas.

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Angelle Batten, MEd. is a Holistic Health & Parenting Coach and co-founder of nourishMD. She teaches parents how to feed their children REAL food and parent in a more connected way every day - so despite a crazy busy life they can raise healthier, happier children who make the world a better place.