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The holidays are a joyous time of year that impart more quality time with family and friends. This special time and its celebratory experiences usually include food. From holiday work parties to neighborhood cookie exchanges, sometimes it’s hard to tell when one event ends and a new one begins. Here are a few tips to give you confidence as you make nutrition choices throughout the holidays:
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- Continue with your regular meal schedules as much as is reasonable. There’s no need to skip meals in preparation for an anticipated larger dinner or restaurant outing. In fact, meal skipping oftentimes leads to overeating later.
- Increase your mindfulness during mealtimes. Eating sitting down, limiting distractions, and plating meals are examples of ways to increase mindfulness during meals. Increasing mindfulness will help you tune into your hunger and fullness cues, which can be especially helpful during the holidays when meals are generally different and may include richer ingredients.
- Incorporate treats mindfully. The cookies abound this time of year, and there’s no reason to fret! Many of us have happy memories baking next to mom or grandma. While treats are special, this time of year, they are certainly more prominent. Try plating a cookie with your dinner or having one with a handful of nuts for an afternoon snack. Completely trying to avoid foods typically increases our desire for them. By incorporating them into meals, they are satisfying and eaten in more appropriate portions.
- Consider where you are storing food. If, for instance, you are serving a special holiday cookie for dinner, leaving them in the middle of the kitchen island may get them eaten before the day has even begun. When food is prepared and easily visible, we gravitate towards it by nature. For this example, cover them with some foil and place them a little more out of sight until it’s time to share with everyone. On the flip side, if you bought a large bag of holiday oranges to encourage your family to have more produce, put them in a large bowl where they are prominent in the kitchen. You may be surprised by how fast they disappear.
- Start a new trend this year and deliver a fruit basket or make dinner for your neighbor instead of gifting sweets. You most likely will be a superstar in their eyes!
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| Overall, the goal is for you to feel confident in the food choices you make so you feel your best and can focus on all the other aspects of the holidays that deserves your attention. Remember, you get to decide what and how much you eat. We love the Intuitive Eater’s Holiday Bill of Rights as a reminder of this! |
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Children can thrive on plant-based diets as they typically meet their macronutrient needs, getting enough carbohydrates, proteins, and fats. While macronutrient needs are usually met, some micronutrients should be paid close attention to including Calcium, Iodine, Iron, Vitamin B12, Vitamin D, and Zinc. Encouraging a wide variety of foods is key in ensuring needs are met and even then, supplementation of things like Vitamin B12 may still be necessary. Incorporating dairy, fish, nuts, legumes, and fortified whole grains affords the necessary vitamins for adequate growth. Dairy encompasses Calcium, Iodine, Vitamin B12, and Vitamin D. Iron and Zinc can be incorporated into one’s diet by including whole grains, legumes, and nuts. Consulting with a pediatrician and dietitian can ensure proper growth year over year and can provide guidance on any possible need for supplements.
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Need a non-sweet, but fun winter themed snack? We love turning a yummy, but visually boring cheese stick into snowmen.
What you’ll need:
- One sheet of black paper (for the top hat).
- Ribbon (for the scarf)
- Orange sharpie (for the carrot nose)
- Black sharpie (for the eyes, mouth, buttons)
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Directions:
- If you’re not great at drawing freehand, you can look online for a free printable hat image that you can cut out and trace on your black paper. Cut out the hats and secure to your string cheese with Elmer’s all-purpose school glue.
- Use your sharpies to draw the eyes, nose, and mouth.
- Glue on a piece of the ribbon next.
- Use your sharpie for the buttons.
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The Online School Lunch Difference
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| Lunch lines and school cafeterias can make it difficult for schools to maintain social distancing. With HotLunch.com, foodservice providers can utilize a classroom-based distribution system to deliver lunch straight to a student’s classroom and maintain social distancing. |
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| More About School Lunches, Nutrition and Healthy Kids |
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HotLunch.com is used by schools across North America! With HotLunch.com you can easily manage school-lunch administration, publish lunch menus online, receive payments, and reduce time spent on managing parent transactions, including fundraising, after-school care, volunteering, and much more.
See For Yourself!
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| HotLunch.com Now Available in Spanish & French |
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| Our school lunch software is now available in Spanish and French, making it easier for schools around the world to utilize our school lunch system. This update allows more families to reap the benefits of HotLunch.com. |
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| Hotlunch.com partners to educate unprivileged girls |
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We are proud to partner with Ainiti.org, an organization that empowers and educates underprivileged girls through technology. Thanks to you, profits from Hotlunch.com will be used to support girls in need.
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Instagram |
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| Cheyenne Richards is a Registered Dietitian Nutritionist with a private practice team that provides nutrition counseling across the U.S. and as far as Germany. She attended the University of Oklahoma where she received her Bachelor's, after which she earned her M.B.A. in Austin, Texas. She is a member of the Academy of Nutrition and Dietetics and is an American Council on Exercise Certified Health Coach. When not working, Cheyenne enjoys spending time with her family, traveling, cooking, gardening, and other outdoor activities. |
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Simple, Fast, Accurate solution for Schools, Food Service Providers & Offices
www.hotlunch.com |
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