1. Teach them to be picky about desserts/treats. This doesn’t mean they only only get to choose one thing, but they don’t need to have everything that’s offered to them. When they ask you if they can have something, respond positively with “Sure! How about you choose your favourite one or two treats and then save the rest for tomorrow.” Learning to choose treats you really enjoy and turning away the ones you don’t really care for is an important part of healthy eating. 2. When they eat something, whether its a large piece of cake or a small candy, have them sit down at a table and focus on their food. This is one concept of mindful eating that helps encourage kids to enjoy their food better, more slowly, and in a way that makes them feel more satisfied (which doesn’t happen when eating on the run or in front of the TV). 3. Once they’ve chosen they’re favourite treat, don’t try and restrict the quantities they eat. Remember, this is a special occasion that allows for some special rules. They’re smart enough to know that party food is different from food that’s offered regularly at home. Let them eat freely but with a focus on eating until they’re tummy says they’re full/feels happy. Let them know that if they eat too much, they may feel sick and you don’t want them to feel this way. Funny enough, by letting go of the control, you may be surprised how little they actually do eat. In fact, have you ever seen how a toddler eats when they have free reign? Chances are, rather than eating a whole plate of cookies, they’ll take a couple bites and drop it on the floor before running off to play with their cousins. 4. If (or when) they do overeat, don’t make a big deal and scold them for what they’ve done. Avoid blaming them by saying “I told you so!” Instead, sympathize with them and make sure they associate this feeling with the fact they ate a bit too much. Help them remember this feeling and let them know this type of thing takes practice. Once they know what it feels like to have two cookies, maybe next time they’ll try eating only one and see how they feel. Most times, kids agree and do well with regulating their intake. Overall, when we don’t make a big deal about foods like holiday treats and desserts, they really don’t become that big of a deal to our kids. Kids don’t have the hang-ups and baggage we have around food, so let’s not pass on the feelings of guilt, shame, or emotional attachment to food we have. It’s a party, we ate too many cookies, let’s move on with our lives and get back to regular eating habits when it’s all over. In the meantime, maybe we can avoid unnecessary battles during the holiday season while still learning a lesson or two. Edwena Kennedy is the registered pediatric dietitian and mom of two behind My Little Eater (mylittleeater.com), an online course platform with multiple courses to help parents raise happy, healthy eaters from ages six months to 12 years. Sign up for her free resource, 25 lunch ideas for your school-aged child. She lives in Halifax and loves to travel with her family, try cuisines from all over the world, and does interior decorating in her spare time.
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