We all complain about an extra bulge around the holidays. With so many delicious meals and treats, it’s hard to resist. But parents can and should make sure their children are being healthy, even if they indulge a little. We asked Dietitian Allison Beck, RD, LDN, CNSD, for some tips. Here’s what she had to say:

Ahh, the holidays! A time for togetherness. A time for family. A time for stuffing yourself so full of goodies you nearly burst. Wait, what?!?

Okay, we know how difficult it is to keep kids healthy during the holidays. Between parties at school and home, not to mention candy canes at Santa’s village, they are literally surrounded by treats and sweets! But contrary to popular holiday folklore, the four food groups are NOT candy, candy corn, candy canes and syrup.  If you are a parent worried that your child’s health is going down the drain with each cookie he eats, there is some good news for you: it IS possible to let your little ones enjoy some of these treats and STILL have a nutritious diet.

Enjoy the color of the season: The holidays are full of bright colors and so is our food. For a fun holiday dish, take fresh broccoli florets and arrange them on a platter into a tree shape. Use grape tomatoes, yellow bell peppers, cauliflower and carrots to decorate your “Christmas tree.” Add some low-fat dressing to dip in, and you have a nutritious holiday appetizer both kids and adults can enjoy.

Set limits: It’s easy to indulge in a sea of sweets during the holidays because they only come once a year. But for kids, consistency matters all year round. Giving in more during the holidays can lead to struggles at the dinner table the rest of the year. Make it a rule early-on to establish a limit with your kids and be consistent with enforcing it.

Let them play elf in the kitchen: Kids take a lot of pride in what they create, even in the kitchen. Have them help you out when making a dish for the holidays. Younger kids can help rinse fruits and veggies, and older kids can help cut them up (just be sure to supervise them when using a knife). The smiles on their faces when the “masterpiece” is presented to the dinner table is a gift in itself.

Don’t play the skipping game: A typical behavior during the holidays is to skip meals in order to “save up” for a party or big dinner. This usually leads to weight gain and cranky kids. Keeping them on their regular routine will help to reign in overeating and hunger tamtrums.

Give it a holiday makeover: Many holiday favorites can be lightened up by simply switching some ingredients around. Try low-fat alternatives like skim milk, low-fat cheese, non-sugar sweeteners, fruit purees, egg whites and lean meats just to name a few.
Be a model: A role model that is! Kids like to mimic their parents, so make sure to set a good example by munching on healthier foods. Seeing mom or dad reach for the fresh fruit instead of the candy canes goes a long way.

Packing healthy and tasty lunches for your kids can be a challenge. As the school year begins, this seems to be top of mind for many parents. We talked to Allison Beck, RD, LDN, CNSD, and clinical dietician, at Le Bonheur Children’s Hospital about healthy options. Here’s what she had to say.

“The weather may still be hot, and fall is still a few weeks away - but it’s time to go back to school. For a lot of parents, this means heading to the store with a long list of school supplies to buy. But did you know that buying healthy foods to pack in your child’s lunch is just as important as the pen and notebook they’ll use to take notes? A well-balanced lunch helps keep kids energized throughout the school day and during after-school activities. The tips below will help you pack smarter this coming school year.

Pack it:  low-fat white milk, low-fat chocolate milk or water
Toss it: juice boxes, soda and soft drinks

Most sweetened drinks fall into the category of “empty calories” -- foods that contain calories but lack much else in the way of nutrition.  Pass them by and hydrate your little ones with calcium-rich milk or water instead! By the way, chocolate milk has 50 percent less sugar than the average juice or soda but still has as much calcium and protein as white milk. So if your child doesn’t like plain milk, chocolate milk can help him meet his calcium needs.

Pack it:  whole grain wheat bread, pitas, wraps and flatbreads
Toss it: overly processed white breads and “wheat” bread

Fun fact: many “wheat” breads on the market are brown from caramel coloring, not whole wheat. Look for the words “whole grain wheat” or “100% whole wheat” on the ingredients list or package. Breads with two or more grams of fiber per slice are a good choice.

Pack it:  lean meats like roasted turkey and baked ham
Toss it:  high fat meats like bologna and salami

Most turkey and ham deli meats are low in fat, though they can still be high in sodium. If you can, choose ones that are labeled as “lower sodium,” and feel good about building a better sandwich for your child.

Pack it:  baked chips, crackers, pretzels and veggies with low-fat dip
Toss it: fried potato chips, hot fries and corn chips

A 1.5-oz single-serving bag of regular potato chips can have up to 240 calories and 15grams of total fat. Compare that to 150 calories and six grams of fat in a single-serve bag of baked chips, and you can see how making the right choice leads to a healthier future. Keep in mind that even if a snack is baked and low-fat, you can still eat too much. Make portion control a priority with all types of foods.

Pack it: fresh fruits or fruits packed in fresh juice (no sugar added)
Toss it: fruit packed in heavy syrup, candy bars, cakes and cookies

It’s perfectly fine for kids to have something sweet at the end of a meal, but cakes and chocolate chip cookies should not be an everyday food. Switch out the Little Debbie snacks with apple slices dusted with cinnamon or fresh watermelon chunks. They’ll keep your child focused in class, and keep her from running out of energy during and after school sports.”