Posts Tagged ‘holiday meals’

We are all born with one.  Is yours still working?  Do you know when you are full or do you always overeat.  A satiety cue is a signal in your body that tells your brain when you are full.  It is our own internal weight maintenance mechanism.   Mine always malfunctions during the holidays. 


Many of us have lost our satiety cue and regularly eat more than what we need, hence the extra pounds on our waistline. We are all born with a satiety cue.  Newborns give us signals that tell us when they are done drinking from the breast or from a bottle.  As for infants and small children, awareness of their satiety cue is developing as they learn about family meal time and snack time. 


Unfortunately, if our parents required us to “clean our plates” or enforced other food related requirements on us, our satiety cue was taught to be ignored.  The satiety cue is a valuable cue for us to recognize and as with all good health habits, it is important to respect and nurture it starting at a young age. 


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10 Healthy Holiday Eating Tips – for Kids


  1. Try to keep kids on the same eating time schedule – serve meals and snacks at the same time your family usually eats, throughout the holiday season.  Kids will be less likely to fill up on sweet treats and refuse to eat meals if they have their regular meals and snacks.
  2. Feed kids a meal or a substantial snack at home before going to a holiday gathering.  That way you know they ate something healthy and you won’t stress about the amount of cookies and snacks they are eating at the party.
  3. Instead of the high sugar and fat holiday drinks served this season, make and serve a sparkling fruit punch.  100% juice and sparkling water mixed together with some frozen fruit floating on top makes a great holiday drink.
  4. Don’t keep soda and other sugary drinks in the house.  If you are hosting a party, buy these at the last minute.  Kids will want to drink what is available and if soda is in your house – that is what they will want first.
  5. Make fruit and vegetable dips with low-fat or non-fat yogurt instead of sour cream.
  6. If you are hosting a party, let your kids make one of the appetizers.  Even let them decide what it will be such as English muffin pizzas, graham crackers drizzled with honey, etc. Label it as your child’s creation and everyone will love it.
  7. When planning your holiday meal, research some new and yummy sounding vegetable recipes.  You and your family are more likely to try something new at a holiday meal when other familiar favorites are also on the table.
  8. Let your kids eat their treats.  Go easy on yourself and your kids and enjoy the holiday desserts.  Having a cookie or treat regularly during the holiday season will help you and your kids avoid binging on them all at once.
  9. Share a plate with your child when eating at a restaurant.  Avoid kid’s menus – with their limited selection of chicken nuggets, fries and cheeseburgers.  Choose a meal together with your child or choose a meal you know your child will like and share it.  This will keep you from overeating, as well.  We all know that restaurants serve more than one serving of food!
  10. Get outside time every day this winter – weather permitting.  Choose the right amount of clothing, hats, scarves and mittens and you and your kids can have some fun outside and stay warm.  Even if it is just for 15 or 20 minutes.  Staying warm burns calories!  Outside time also gives kids good appetites.


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