1839 Pearl Rd. Ste 101, Brunswick OH 44212
960 west state street, suite 140 Alliance OH 44601
Fax: 888-972-1662
Healthy habits for the Holidays

During the holidays, healthy habits can be disrupted. Some people might wonder what healthy habits may get disrupted during the holidays [1]:

  • Eating three meals per day to avoid the restricting/binging cycle that people get more caught up in during the holidays.
  • Allowing a cheat meal without feeling guilty, get back on track the next meal.
  • Getting plenty of sleep to avoid the high fat and high sugar trap which occurs as a result of sleep deprivation during the holidays.
  • Realizing that there is no naughty list of foods.
  • Starting out with a plate of vegetables to take the edge off of your appetite and then taking a small plate of your favorite foods.
  • Eating slowly because it takes 20 minutes for your body to feel full.
  • Focusing on having fun instead of eating the entire night.
  • Taking a walk after eating your food. It relieves stress from the holidays and helps make up from overeating during the holidays.
  • Avoiding or limiting alcohol as it can have a negative effect on your body.
  • Traveling and parties disrupt your regular eating times. Eating late at night can affect your sleep.
  • Eating enough lean protein can help curb sugar cravings and overeating [5].

Particularly for children, here are some helpful recommendations [2]:

  • Help your children “eat the rainbow” of ½ plate of fruits and vegetables.
  • For children over age 2, only have 10% of food consist of sugar.
  • Adopt a reduced screen time plan [3] (e.g. stop screen use an hour before bed, no screen time at meals).
  • Introduce water as a healthy drink [4]. Caffeinated beverages contribute to poor sleep, dehydration, and anxiety. Regular soda has too much sugar [4].
  • Adopt a consistent sleep schedule for kids and teach sleep hygiene.
  • Encourage regular exercise.
  • Adopt these habits for yourself because kids do what you do.
  1. Centers for Disease Control and Prevention, https://www.cdc.gov/diabetes/library/features/holidays-healthy-eating.html
  2. Centers for Disease Control and Prevention, https://www.cdc.gov/nccdphp/dnpao/features/childhood-obesity/index.html#ScreenTime
  3. American Academy of Pediatrics, https://www.healthychildren.org/English/media/Pages/default.aspx
  4. Mayo Clinic, Water, how much should you drink every day? mayoclinic.com
  5. 7 foods that can fight sugar cravings, https://www.runnersblueprint.com
Phone: 330-220-9679
Fax: 888-972-1662
1839 Pearl Rd. Ste 101
Brunswick OH 44212

960 west state street, suite 140
Alliance OH 44601