Nutrition News & Views

November 29, 1999
Holiday Game Plan Can Tackle Unhealthy Habits-November 1999/No. 3

If the holidays kick off non-stop noshing and sports-channel surfing at your house, you might want to call a time-out.

"Families who engage in too little exercise and too many high-calorie snacks are setting their kids up to become overweight, sedentary adults prone to cardiovascular disease, diabetes and hypertension," said Becky Gorham, a USDA/ARS Children's Nutrition Research Center research dietitian.

To help parents develop a strong defense against these unhealthy habits, she offers these tips:

  • CALL INTERFERENCE on excessive television, video and computer time that keeps kids inactive. Hold a team meeting to negotiate limits.

  • BREAK UP BOREDOM by sending kids outside to play, helping them make holiday gifts, cards and wrapping paper, or inviting them into the kitchen to help prepare meals.

  • NEGOTIATE TRADE-OFFS involving free-time activities. Trade participation in family touch football games, 20-minute walks or other physical activities for extra time to view those must-see football games.

  • BUILD "TEAM SPIRIT" by asking the kids to help plan holiday activities, decorate the yard or prepare homemade gifts. Take turns being the "tour guide" for after-dinner walks past neighborhood holiday displays. Plan a family weekend tree-cutting excursion, get kids involved in organizing a neighborhood Turkey Trot or Jingle Bell Run, lead a canned food drive or host a holiday skating party.

  • STOCK UP ON NUTRITIOUS SNACKS, such as air-popped popcorn, whole-wheat crackers, low-fat cheeses, flavored humus dip, small bottles of water, low-fat ranch-style dip, ready-to-eat vegetables, homemade cereal and nut mixes, dried and canned fruit, ready-to-eat fresh fruit wedges, and peanut butter.

  • STICK TO A GAME PLAN of balance and moderation for family meals and activities. Kids and their parents need to maintain some routine and structure, especially during the busy holiday season.

"Parents can't expect a couch-potato kid to miraculously grow up to be a healthy, active adult. But, by setting a good example, tackling poor eating behaviors and encouraging an active lifestyle, parents can help kids develop winning habits that are likely to stay with them as they grow," Gorham said.

Source: NUTRITION & YOUR CHILD newsletter, USDA/ARS Children's Nutrition Research Center, Fall, 1999
Distributed by Barbara McLaurin, Ph.D., R.D., L.D., Human Nutrition Specialist, MSU Extension Service, November 1999

A black line that separates the body text from footer information