The holiday season is a magical time filled with joy, family gatherings and plenty of cookies, candies and festive treats. While it’s easy to indulge in all the sweetness the season brings, many parents feel that familiar tug of guilt, wondering how to keep things balanced without dampening the fun. Nyasha DiLeonardo, MSN, APRN, FNP-BC, a family medicine professional based out of Steubenville, Ohio, and mom to Malaysia (10) and Kya-Berlin (8), knows that struggle firsthand. She shares her expert advice on how to enjoy holiday goodies in moderation while helping your kids build healthy, lasting habits, all without missing out on the magic of the season.
What’s a realistic approach to sugar during the holidays?
A realistic approach to sugar consumption during the holidays involves focusing on balance rather than strict restriction. The holidays often involve indulgent foods, and completely avoiding sweets can lead to unnecessary stress. I encourage families to maintain structured meal and snack routines, incorporating sweets in moderation alongside balanced meals. Pairing treats with protein or fiber (such as fruit, nuts, yogurt or a meal) can help mitigate blood sugar spikes and maintain children’s feelings of fullness.
Are there early signs of sugar-related issues like fatigue or mood swings in kids?
Yes, some children exhibit heightened sensitivity to rapid fluctuations in blood sugar levels. After consuming high-sugar foods, they may experience a sudden surge of energy followed by fatigue, irritability, headaches or difficulty concentrating. Additionally, increased thirst or hunger is common shortly after. While these signs do not necessarily indicate a health problem, they can serve as early indicators that the body is responding to sugar highs and lows.
How can parents talk about moderation without making sweets “forbidden”?
Language plays a crucial role in this regard. Instead of categorizing foods as “good” or “bad,” I recommend stating, “All foods have their place — some provide our bodies with the energy necessary for growth and development, while others are simply for enjoyment.” When sweets are offered, it is essential to serve them without resorting to bargaining, guilt or using them as a reward. This approach helps prevent children from developing an overly emotional attachment to sugary foods.
What are a few healthy (but still festive) swaps you recommend?
- Fruit-based desserts, such as baked apples seasoned with cinnamon or fruit trays arranged in the shape of holiday trees
- Trail mix featuring dried cranberries, popcorn and unsalted nuts
- Hot cocoa with reduced sugar and whipped cream
- Dark chocolate -dipped strawberries (antioxidants + natural sweetness)
- Greek yogurt “bark”— Spread vanilla yogurt on a tray, swirl in berry puree, freeze, break into pieces
- Mini pumpkin muffins made with almond flour + maple syrup (fiber-rich, lower glycemic load)
- Sparkling water “mocktails” with cranberry juice + rosemary sprig (feels special, zero added sugar)
- Mini dessert portions, designed to allow children to indulge in holiday treats while maintaining a moderate intake
The objective is not to eliminate holiday favorites, but rather to introduce enjoyable alternatives.
The holidays frequently present conflicting messages regarding food consumption: indulgence versus restraint. How can parents foster a healthy relationship with food during this season, preventing children from associating sweets with guilt or reward?
Modeling is paramount. Children are attuned to the way adults discuss food. Refrain from using phrases such as “I was indulgent” or “I need to make up for what I ate.” Instead, view holiday foods as an integral aspect of celebration. Engage in shared meals, practice mindful eating, savor traditions and demonstrate that it is possible to appreciate sweets without self-criticism or excessive contemplation. Consistent meal routines, offering a diverse range of options and permitting treats with composure and confidence contribute to the development of a balanced and healthy relationship with food in children.
Carrie Woodard is a National Certified Counselor, National Certified School Counselor and a Pittsburgh mama of two.