Holiday eating: It’s all about sensible portions

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Holiday eating: It’s all about sensible portions

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Wednesday, 01 December 2010 00:00

By Lloyd N. Werk
The holidays can put even the most health-conscious parents to the test when it comes to keeping their family’s healthy habits on track. With goodie bags having leftover Halloween treats and the promise of Thanksgiving stuffing and Christmas cookies just around the corner, it’s no wonder we’re all resolving to adopt some diet by New Years day. So, what can we do to make sure our healthy habits don’t get lost in the hustle and bustle of the holidays?
Rather than trying to eliminate the holiday goodies altogether, it’s more realistic to try to enjoy them with moderation. You and your family can both enjoy the holiday meals and treats while being mindful of sensible portions. Start with providing smaller portions for smaller tummies. Your child’s hands can help guide you in their appropriate portion sizes:
Provide a palm-sized amount of protein (meat, poultry, fish or soy).
Grains (rice, pasta, noodles or cereal) and starchy vegetables should be limited to one fist.
Fruits and vegetables should take up half the plate consisting of two cupped hands.
This method will provide approximately the following portions:
Toddlers 1-3 years
one ounce of protein
quarter cup of grains
quarter cup each of fruits and vegetables
Children 3-6 years
one and a half ounces of protein
quarter cup of grains       a half a cup each of fruits and vegetables
Children 6-12 years
two ounces of protein
half a cup of grains           half a cup each of fruits and vegetables
Sensible tips for
your family
Children and adults tend to eat more if they have oversized portions on their plate. So it is important to start with the right portion size. It takes time for your child’s brain to recognize fullness, so wait 15 to 20 minutes before giving them seconds. If they are still hungry, then let your children ask for seconds and provide more vegetables.
Eat meals together as a family and model eating a balanced meal with protein, grains, fruits and vegetables. Leave the television off. By practicing portion control and putting the right amount on your plate, you will be a role model.
When serving a meal “family style,” encourage your child to be guided by their hand sizes. Allowing kids to practice putting the right amount of food
on their plate helps teach them healthy choices from the start.
Create a positive eating environment and listen when a child tells you that he or she is full. Try to get rid of the “clean your plate” habit.
Avoid rewarding good behavior with foods of any kind. A hug, praise, extra playtime and stickers are all good alternatives.
Fill half of everyone’s plate — adults and kids — with fruits and vegetables.
Use smaller plates and use small glasses (4 to 6 oz.) for drinks too.
Try to avoid the idea that dessert is a reward for eating the “healthy food” or cleaning their plate. Make dessert a special treat, rather than part of the everyday meal.
Many people forget to consider their beverage choices; the beverage is part of the meal, too. For children age 2 and up, choose water or milk. Encourage two to three servings of low-fat (1 percent) or non-fat (fat-free) milk each day. (Choose whole milk for tots 12 to 24 months old). Three-quarters of a cup (6 oz.) of milk is all young children need at meal time. If they are still thirsty, offer water to finish out the meal.
Of course, these tips aren’t just for the holidays. Portion control is important to follow everyday. The great thing about taking the approach of moderation during the holidays is that it will teach your children a healthy way to enjoy their favorite foods year-round.
For more information on portion control and healthy eating habits, visit www.KidsHealth.org.
Lloyd N. Werk, M.D., M.P.H., F.A.A.P. is the Division Chief of Consultative Pediatrics at Nemours Children’s Clinic and provides services to diagnose and treat children of all ages with obesity issues in the Nemours Healthy Choices Clinic.