Saumya Pandey
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Written By: saumya pandey | Updated : December 13, 2023 9:01 AM IST
The holiday season, known for its festive treats and extra calories, poses a risk for children to gain unwanted weight during their time off from school. Parents are always worried about their children gaining too much unwanted body weight provides insights and strategies to help parents address this concern and ensure their kids enjoy the season without compromising their health. The role of excess calories and sedentary activities during school holidays are potential contributors to holiday weight gain in kids. A mere extra 500 calories a day, equivalent to about 3 cookies, can lead to a pound of weight gain per week. Hence, it becomes necessary to keep track of what your child eats to avoid unhealthy weight gain.
To combat holiday weight gain, here are some practical tips for parents to implement during the festive season!
Taking control of the home environment is crucial. Experts advise stocking the home with nutrient-dense foods like lean meats, fruits, vegetables, and nuts while keeping ultra-processed foods and sweetened drinks out. This strategy ensures that healthy options are readily available, reducing the likelihood of excessive indulgence in sweets.
Structured meal and snack times help curb constant grazing. Experts encourage families to plan and prep healthy foods in advance, making it easier for kids to choose nutritious options. Weekly family meetings to discuss plans and meals contribute to effective planning, especially for on-the-go situations.
Including protein in every meal and snack helps keep kids fuller longer and stabilizes blood sugar levels. Experts recommend a variety of protein sources such as lean meats, fish, eggs, Greek yogurt, beans, and cottage cheese. Prioritizing protein at breakfast is particularly emphasized to prevent sugar spikes.
Staying hydrated is essential, as thirst can sometimes be mistaken for hunger, leading to overeating. Experts advocate for reusable water bottles to ensure kids get enough fluids, especially during a season when sugary treats are prevalent.
Mindful eating emerges as a secret weapon against holiday weight gain. Encouraging kids to be present and attentive to what they eat reduces the likelihood of overindulgence. Experts provide practical tips for mindful eating, including sitting down for meals, slowing down the eating pace, scheduling regular meal times, and making meals screen-free to enhance awareness of fullness signals.
Expert guidance offers parents a comprehensive approach to navigating the holiday season while prioritizing their children's health. By implementing these tips and promoting a mindful approach to eating, parents can help their kids enjoy the festivities without falling victim to holiday weight gain, fostering healthy habits that extend beyond the season.
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