HEALTHY HELPING OF HOLIDAY TIPS

‘Tis the Season for Indulging: This Year, Give Children
More of What They Need and Less of What They Don’t

While we often think of the holidays as a time of dietary challenges for adults, new data shows that it is critical that we also think about dietary choices for our children during this time of year.

New findings from the Nestlé Feeding Infants and Toddlers Study (FITS) reveal that, as early as 12 to 24 months, children are beginning to develop unhealthy dietary patterns that may contribute to childhood obesity. These poor eating habits start early in life, and they mirror those of older children and adults; holiday time is no exception.

LIMIT HOLIDAY INDULGENCES - DIETARY PATTERNS ARE SET BY 24 MONTHS OF AGE

From the Nestlé Feeding Infants and Toddlers Study (FITS), we know that, between 12 and 24 months, a diet low in fruits and veggies and high in sweets and saturated fats begins to develop. This pattern is established by 24 months and continues throughout childhood. By age 4, fruits and vegetables make up about 5 percent of calories on a given day, while more than 15 percent of calories consumed are from sweets.

While the holiday season is often a time of indulgence, parents should limit the amount of cookies, candy and sweetened beverages they give children, the same as the rest of the year, keeping in mind that dietary patterns adopted during early development can become lifelong habits. Instead, offer food that are sweet and nutritious such as fruit and fruited low fat yogurt.

Most preschoolers consume too much saturated fat from foods like whole and 2% milk, cheese, bacon and hotdogs.  To help reduce saturated fat intake, at age 2, children should drink 1 percent or skim milk, in place of whole or 2 percent milk.  Offer foods lower in saturated fat such as fruits and vegetables, lean meats and low fat dairy foods. Children also need healthier fats from foods like avocado and fish, and foods made with canola, safflower and olive oils.

BETWEEN-MEAL EATING OCCASIONS ACCOUNT FOR A LARGE PORTION OF A CHILD’S CALORIES

During the holiday season, candy, cookies, and sweets seem to always be available, making it easy to snack more frequently on these foods throughout the day.

Beginning at 12 months, one-third of calories come from between-meal eating occasions, and, on a given day, snacks contribute about 30 percent of calories among preschoolers, so these choices need to be nutritious.

Cookies, candy and crackers are the most popular snacks among toddlers and preschoolers. Snacks should be considered mini-meals and parents and caregivers should offer healthy foods that contribute nutrition to a child’s diet, such as fruits, vegetables, low fat yogurt and dairy and whole grain foods. The holidays are no exception; parents should maintain a normal eating routine for children and plan snacks accordingly.