How Healthy Are Your Celebrations?

It’s easier than you think to switch up the typical pizza, soda, cake, and candy-filled birthday routine. Party snacks with lean protein, like string cheese, hummus, or mini meatballs, will fill kids’ bellies longer than sugary foods (and keep them from crashing later). Swap soda for water flavored with fresh fruit, and fill those favor bags with pencils, bouncy balls, and other tiny toys instead of sweet treats.

Stadium snacks are part of the fun! But they’re not known for good nutrition. Portions can be huge, and calories, sugar, and fat add up fast. To avoid overeating, order a few snacks your family can share -- a little cotton candy, popcorn, or nachos won’t wreck your health. Also, let kids fill up on healthy, hearty snacks at home first, like hummus and veggies or turkey roll-ups -- so they’re not starving at game time. What’s worth the splurge? Enough water to keep everyone hydrated.

Parties and meals with tons of tasty choices can be overwhelming for anyone. But when kids know how to listen to their bodies and read the cues for hunger and fullness, they can learn to avoid getting too much. Talk with them about what it feels like when they’re hungry and when they’ve had enough. It’s also good for kids to learn to tell boredom or sadness from hunger, which can help them make better choices any time of the year.

Baked goods are a big part of celebrations, whether it’s birthday cakes, holiday fruitcakes, or pumpkin pie. You can sub many ingredients for healthier options to help lighten the fat and calorie load. Try some of your favorites with applesauce as a replacement for oil or butter.

Exercise should be a regular part of your child’s day, even on a holiday. It will help them burn off energy and even sleep better at bedtime. So about 1 hour after the meal, encourage them to gather family or neighbors to play tag, take a walk, or put together a game of football or soccer. That’s a family tradition that everyone can feel good about.

For many kids, summertime and holidays mean screen time hits a high, while sleep and physical activity hit a low. But even with a loose schedule, kids need at least 60 minutes of exercise a day and 9-12 hours of sleep (or 8 or more for teens). So be sure they’re getting to bed at about the same time each night, and spending time being active every day. Extra screen time should never replace those healthy behaviors.

Vegetables and dip can be a fun party appetizer for kids, but when it comes to the dressing, keep tabs on their portion size. Kids should have 1 teaspoon total as they dip, which is about how much would fill up the cap on an average-size water bottle. Instead of regular dressing, try making a healthier dip with low-fat yogurt. That way, it’s OK for kids to have a bit more.

Tangerines have around 8 grams of sugar for a small fruit. A fun-sized Kit Kat has 6 grams. But don’t go swapping out fruit for candy in your birthday party favor bags just yet. The sugar in fruit is unprocessed and natural. Fruit is also full of fiber and water, which will keep kids satisfied and energized longer than sugar.