We’ve all read the helpful hints to help us grown-ups make it through the holidays without packing on the pounds. But what about children? With childhood overweight and obesity on the rise, the holiday season can be particularly problematic for kids. But not indulging in the occasional holiday treat is no fun for anyone. How does a parent walk the fine line between looking out for your child’s health while not being a Grinch?

Here are some tips to help keep the whole family healthy this season:

1. Make Healthy Substitutions
   Try these easy switches to increase nutrients while decreasing calories, sugar, fat and salt:
   Instead of potato chips or other fried chips, try baked whole-grain pita chips or other whole grain chips
   Instead of adding butter and salt for flavoring to foods such as mashed potatoes or rice, try cooking in chicken broth and adding herbs and spices for additional flavor.
   Sugary drinks, including fruit juices, can be a major source of extra calories. Try seltzer water flavored with a splash of juice or a non-calorie flavored drink.
2. Don’t Single Kids Out
   If you are concerned about the weight of just one child in your family, make sure that you do not single the child out and restrict that child’s eating. Healthy eating should be practiced by all family members, regardless of size. Instead of forbidding certain foods, focus on portion sizes and make sure everyone’s eating is as healthy as it can be.
3. Watch Portion Sizes
   One of the easiest things anyone can do to reduce calories is to simply reduce portion sizes. Not sure what a serving size looks like? Visit http://www.choosemyplate.gov/ for information. An easy trick to encourage smaller portions is to use smaller plates and bowls. That way, you can fill up your whole plate with less food and are more likely to feel satisfied.
4. Get Moving
   The long winter break can be an easy excuse for kids to sit around in front of the tv or video games all day. Sports teams usually take a break and kids are not getting physical activity from recess or physical education classes in school. Plan time each day to get some physical activity. This can be a great opportunity to try new things. Plan a hike, go ice skating, play laser tag, walk around the neighborhood and look at the lights and decorations – use your imagination!
5. Get involved – Cook Together
   Cooking with your children is one of the best ways to get them involved in taking charge of their nutrition. Children are much more likely to try foods that they have helped to cook. Learning to cook and understand the ingredients that go into foods is a lifelong skill that will help your children to become healthy eaters. Plus, it’s a great way to spend time together!

Remember that what is most important are the choices that you make most of the time. Allowing yourself and your children to indulge in the occasional treat is fine, but set limits and try some of the above tips to help.