Presbyterian | Your Story | Centennial Care | Winter 2020

2 Help kids enjoy — not overindulge Candy canes, cinnamon buns, and cookies! Oh, no! The holidays are when many of us overindulge and put on pounds—and kids are no exception. But those pounds aren’t easy come, easy go. They often stick. So here are six tips to help your child avoid overeating and still enjoy their favorite treats: 1. Be a good role model. If you really want kids to learn to eat moderately— during the holidays and throughout the year—set a good example. Children tend to copy the adults in their lives. 2. Discourage rushing. It can take at least 15 minutes for the brain to get the message that the stomach is full. So teach your kids to eat slowly and enjoy every bite. 3. Don’t make any food off-limits. Thanksgiving isn’t Thanksgiving without pumpkin pie. So of course your child should have some. Just serve a modest slice—or share a piece with your child. 4. Downsize plates. Using small plates is an easy way for everybody to take and eat smaller portions. 5. Start with salads. Eating one as the first part of a holiday meal can help everybody in your family eat fewer calories overall. Just use low-calorie dressing and skip the croutons. 6. Cook smart. When baking, try using less sugar or a sugar substitute. Often you can cut back by a fourth or third and not notice the difference. 7. Celebrate with exercise. Kids need at least an hour of physical activity every day. But make it a family affair. Sled together, ice skate together, or walk around your neighborhood to admire the lights. Sources: Academy of Nutrition and Dietetics; American Academy of Pediatrics; Centers for Disease Control and Prevention; National Institutes of Health What am I? Find healthy foods for your list Here’s a fun game. How to play: 1. Trace the shapes. 2. Read the clues. 3. Unscramble the words. Answers: 1. APPLE 2. CARROT 3. MILK 4. BREAD 5. PEANUT 6. PEACH I am round and grow on trees. I might be red, green, or yellow. LAPEP _________ Rabbits love my sweet crunch! Kids do too. TRORCA __________ Put me on your cereal. Or drink me with dinner. Low-fat KIML _________ I make great sandwiches. Whole-grain ERBDA ____________ Creamy or crunchy? Try me on celery or apple slices. NTAEPU _______________ butter I am sweet and juicy. Please pardon my fuzzy skin. EHCPA _____________ JUST FOR KIDS