Nation

Holidays add girth to children, too

As if keeping children fit and trim isn't challenging enough, now you have dreams of dancing sugar plums to contend with. But helping the tykes get through the holidays without developing bellies like bowls full of jelly will involve more than just keeping tabs on the sweets and treats of the season. That's because children's physical fitness bottoms out this time of year, making it all the more difficult for them to burn off those extra Christmas cookie calories. In fact, children burn only half as many calories in winter as they do in summer, says Dr. Cedric Bryant, chief exercise physiologist for the American Council on Exercise. So how is a parent to handle December's seemingly endless buffet of candy canes and gingerbread men? It's all a matter of balance between calories in and calories out. First, the calories going in. Health officials say the average child and teenage girl should eat about 2,200 calories a day. Teenage boys should get 2,800. But try not too obsess too much about the numbers. It's more important to set a positive tone about food, says Lisa Young, a professor of nutrition at New York University who specializes in diet counseling for children. Parents who demonize food sabotage their children's efforts at healthy eating. "You don't want to set up a whole negative persona about food," she said. "The whole issue of food becomes good or bad, and then the kid becomes good or bad because they ate the food." Young instead urges parents to set a tone of moderation that includes clear expectations. For example, tell the children it's fine to indulge, but that they should eat only one dessert per holiday event. And be sure to make it clear when indulgence is and is not allowed. Treats at parties and special events are fine, but discourage random sweets at home. In fact, don't keep them in the house at all, even as decorations. Young also suggests keeping children away from the empty calories of sugary drinks. Keep those calories for cookies, cakes and pies, which are more likely to leave the children satisfied. When it comes to parties, avoid setting out platters of goodies, which encourage eating to excess, says Ellen Carroll, a spokeswoman and food development director at Cooking Light magazine. Instead, give each child a party favor bag with individual portions of good and not-so-good treats. Alternatively, set out platters of healthy treats, but serve only individual portions of sweets. Children also never should be sent to a party hungry. Give them a healthy snack before they leave the house. Carroll says routine can help, too. The empty days of Christmas vacation can lend themselves to all-day snacking. Combat that by setting and sticking to a schedule of meals and snacks.