Sweet Tips for a
Healthier Holiday
24 December 2017 washingtonFAMILY.com



F
reshly baked pies,
holiday cookies, hot
chocolate and candy
canes are common
holiday treats. But just as adults
pack on the pounds around the
holidays, so can the children.

Denying a child from partaking in
sugary confections may seem like
an easy fix during the holidays,
but that’s easier said than done.

With so many festive parties that
include desserts, candies and fat-
laden foods, it is better to teach
your child moderation and how
to make healthy choices. Dr. Dyan
Hes, Medical Director of Gramercy
Pediatrics, offers advice to parents
to allow children a little indulgence,
but while maintaining a healthy diet
during the holiday season.

“I believe in moderation, not
stringent restriction, which can
create an unhealthy relationship
with food,” says Dr. Hes.

“I specialize in childhood
obesity and while I
don’t condone binging
on desserts and candy,
I also don’t recommend
denying your child treats during the
holidays. Instead, limit how much
your child consumes.”
Dr. Hes offers some tips to help
make the holidays a bit healthier for
your children and even for parents:
“If a child is completely denied a
dessert, it will only make them want
it more.”
Instead, Dr. Hes recommends
creating new healthier favorites that
are reserved only for the holidays
and get kids excited to see them on
Keep Sugary Drinks
to a Minimum
The holidays are the perfect time to
break out the sparkling cider and
hot cocoa. But just as adults need to
watch their consumption of highly
caloric beverages, so should kids.

A 12oz hot chocolate with whipped
cream can have up to 400 calories
and about 40 grams of sugar! Dr.

Hes recommends keeping an eye on
how many “holiday beverages” your
child is consuming during meals
and parties. “Make hot chocolate
from low sugar instant mixes and
use reduced fat (light) whipped
cream or skip it entirely,” says Dr.

Hes. “There is also a ton of sugar in
fruit juice, and although sparkling
cider is fun, limit your child to one
glass to celebrate.”
Lead by Example
Children learn eating habits from
their parents. Don’t use the holidays
as an excuse to overindulge, but as
another touch point to teach kids
healthier eating habits. If you are
piling up on desserts, your child
will think it is acceptable. Make
sure to load your plates with lots of
veggies during dinner and limit the
sweets to one after the meal.

Teach your Child Portion
Control when Choosing from
the Dessert Table
Create Healthier Food
Traditions “Often there are multiple desserts
on a holiday table. Allowing your
child to choose their favorite
not only gives them a sense of
freedom in their food choices, but
also teaches portion control and
limitations,” recommends Dr. Hes.

If your child wants to taste several
desserts, give them a small taste
of each one to equal one serving.

Much of the holidays are focused
on food, and many families have
special dishes that have become
traditions. Those “traditional
dishes” are often highly caloric
and filled with fat. Grandmother’s
sausage stuffing, or Aunt Sara’s
cheesy casserole might be a “must”
for every holiday meal, but they
can also expand the waist quickly.

the table. We make chopped salad
(Mediterranean style) that everyone
loves and always have fruit salad as
a dessert option.

Non-Food Activities
Food may play an important role in
the holidays, but adding other fun
into the festivities takes the focus off
eating. Kids love games, making arts
and crafts, decorating the house,
acting out stories and loads of other
activities that can involve the whole
family. Be creative and come up
with something that is unique and
special to your family’s holiday
traditions. Movement
Get your families moving. It’s great
to play outside while the food is
cooking, just be sure to bundle
up your kids. The whole family
can take a brisk walk after a big
feast. The kids get a big kick out
of carrying flashlights and going
out for a walk in the dark! Have
games set up at home that the kids
can play like jump rope or hula-
hoop competitions that they can do
indoors. Dr. Dyan Hes is a mother of two. She
is the Medical Director of Gramercy
Pediatrics and sits on the board of the
American Board of Obesity Medicine.

Dr. Hes collaborates with hospitals
and community centers along the East
Coast as an active advocate for pediatric
and adolescent nutrition and weight
management. She has also served as a
medical expert on CBS This Morning,
WPIX News, the Dr. Steve Show, NY1
and FOX News.

washingtonFAMILY.com December 2017 25