Eat Well and Keep Moving: Simple Parent-Tested Tips for Healthy Living During Winter Break

Winter break brings a different pace to family life as schools close and schedules change. Childcare duties increase and holidays may bring extra responsibilities, but working parents may not have much time off. Minds and bodies still need care, so it’s a good time to take a practical and creative approach to staying healthy. 

In winter weather, amid holiday cheer, and with tired, bored, or excited children, it can be even more rewarding to cling to healthy habits. Here are tips for staying active for parents and kids, eating healthy without excess costs or fights, getting outside time in any (safe) weather, and hydrating for health.. 

Keeping Parent and Child Active During Winter Break

Staying active is imperative for physical and mental health, but it can take extra planning during winter break even if it’s a habit during other times. During these weeks, we can be busier, schedules can be different, and weather can be rainy where I live. However, we can overcome these challenges with prioritization. Bodies need to move!

Fortunately, I’ve been running for almost 30 years. It’s enough of a habit now that I know it’ll get done during break, too. It’s built into my day, from making sure I go to bed early enough to be rested by morning run time, to having child care lined up every morning, 6 days a week. 

It takes a bit more thought to make sure my son gets enough exercise. He’s not lazy – he’s the opposite of it! – but it takes more planning to get him active than for me to run. When school is in session, he walks to and from school, plays a bit at recess and lunch, and plays for hours in the afterschool care program. 

On break, here are some ways he stays active most days.

• Yardwork and gardening with my parents at their house in the mornings while I run and take “me” or work time.
• Various ball games with my parents in their backyard, including football, soccer, baseball, and creative variations of these. 
• Walks and bike rides with me to any destination I can think of to make him interested enough to come alone without too much protest. A park, a store, the library, and a bus stop or metro station are common destinations. 
• Walking to the park (about 15 minutes each way) for kickball, catch, or football.

Rainy day options include these.

• Dressing properly, mentally preparing to be cold and wet, and playing outside in mud and puddles with the thought of a warm shower and dry clothes when we come inside.
• Going to our building’s underground parking garage for roller skating, a game of catch, or various other adventures. 
• Playing in our building’s rec room/gym.

Healthy Eating for All During Winter Break

Health eating for the family can be challenging during winter break. Depending on your child’s habits and location, you may be used to schools providing milk, breakfast, lunch, and snacks. During break, you’re responsible for all food and beverages. It may be an extra responsibility for you, but see if you can turn mealtimes into a chance to spend more time together that you don’t get when your child eats lunch at school. 

Thankfully, most kids prefer simple, familiar meals, so take advantage. Plain whole-wheat pasta with marinara sauce, chicken or parmesan cheese, and a piece of fruit can be a balanced, easy, and welcome dinner, for example. For lunch, try items as simple as PB & fruit sandwiches on whole-wheat tortillas. Don’t sweat it!

Here are some tips for healthy meals for everyone. 

• It’s okay to repeat meals. Kids often love repetition. 
• Keep serving vegetables and fruit at most meals. 
• Try these ideas for healthy breakfasts, lunches, dinners, and snacks. 

Take shortcuts whenever you can get away with it to make healthy eating easier. Here are some examples. 

• Make double or triple batches so there are leftovers to eat the next day or two. 
• Use frozen foods like fish fillets, chicken tenderloins or breasts, vegetables, and berries to reduce pressure to shop frequently. 
• Stock up on easy-to-use nutritious panty items like whole-wheat pasta, plain instant oatmeal, canned tomato sauce, peanut butter, and mixed nuts.
• Make soups, stews, and casseroles with vegetables and lean proteins. They’re easy to make and easy to freeze.
• Sandwiches are just fine for meals – use whole-grain bread, peanut butter or low-fat cheese, and a side of fruit or vegetables. 

Holiday treats can feel stressful if you’re worried that your kids will eat too much fat and sugar or replace nutritious foods with holiday treats. To reduce anxiety and avoid fights, I suggest letting your kids eat treats at holiday events and parties. 

Support healthy eating the rest of the time by having healthy foods in the home. Have healthy snacks always available so hungry kids will eat healthy, and keep your children eating at the table, not while watching a screen. In other words, have foods like fresh grapes, grape tomatoes, string cheese, and plain popcorn in the house, and keep chips, cookies, and candy out of the house. 

Outdoor Time in All (Safe) Weather

Did you know it’s okay to be outside in most weather? And that it has a wide range of benefits? Here are some reasons why it’s important to be outside. 

• Getting natural light helps you sleep better because it helps your body set its natural circadian rhythm to be awake during the day and sleepy at night.
• Being outside counts as being in nature, even if the only bit of nature you can see is a sliver of sky or a weed growing from a crack in a sidewalk. Nature improves mood and health. 
• Being outside encourages movement because there’s more space. 

It’s usually safe to be outside in winter except in any of the following conditions. 

• The temperature with wind chill (“feels like”) is under 0°F (-18°C). 
• There is a blizzard or whiteout conditions. 
• Freezing rain or excessive ice makes the ground slippery. 
• Thunderstorms are in the area. 

For cold weather, be sure to layer up and watch for signs of hypothermia or frostnip. A warm jack like a lined puffer jacket can be a great outer layer for kids and adults. Add a hat and gloves or mittens for more warmth. 

If it’s raining, but not freezing rain or with high winds, dress well and enjoy the puddles in the rain! A stylish and functional pair of yellow boots can keep kids happy and splashing. Kids seem to love umbrellas, too. Wear a waterproof rain jacket, and adults and kids alike can get some fresh air before coming indoors for a hot shower and some soup or tea.

Hydration

It’s easy to forget hydration, but it can help everyone’s energy and mood. Remember to drink often, even in cold weather. Kids are especially likely to ignore or miss thirst cues. 

Any of these are good options. 

• Water
• Herbal tea
• Broth
• Tea with milk, which is an especially good choice for adding protein and calcium

It’s okay to relax during vacation, but it’s also a good idea to stay healthy. A bit of planning can make it easier for you and your family to be active, eat well, and feel better so you can get more joy from the season.