There’s nothing I love more than a holiday meal—the cozy winter vibes, boisterous family gathered around a big table, and, of course, the delicious food. But the holiday magic seemed to fade once my kids started walking and began running laps around the dining room table. It was quickly replaced with near-constant reminders to sit down, a rollercoaster of sugar highs and crashes, and a tantrum or two (or three!).
In an effort to bring joy back to holiday meals, I decided to revamp my expectations and create a more realistic and approachable holiday experience (without all the nagging and frustration). Here are my top 5 tips for surviving holiday meals with kids.
Tip #1: Load up on protein before the big meal
Even if your holiday meal starts early, it’s important to get some protein into your kiddo before the big meal. Protein helps keep them full and energized, so they don’t show up to the table with hangry vibes. Holiday meals can mean multiple courses, and the first few (like soup or salad) aren’t usually kid favorites. Plus, the spread rarely contains more than a few kid-approved dishes, so it’s best to play it safe and fill ‘em up beforehand. That way, they won’t be scavenging for something to eat and you’re less likely to face a meltdown.
Some great protein-rich options for a pre-meal snack:
- Greek yogurt with granola
- Cheese and crackers
- A handful of nuts (for older kids) with fresh fruit
- Rice cakes with peanut butter
- Hard-boiled eggs with toast
Tip #2: Be realistic about keeping kids at the table
When you think of holiday meals, you probably picture a big family sitting around the table, chatting happily, and politely passing food. In reality, that’s not how it goes when you have littles around. They might start out at the table but they quickly end up in the playroom, running around the house, or taking food with them to the couch. That’s because kids, especially playful toddlers and preschoolers, don’t have the attention span to sit at the table for long periods of time, especially when cousins or friends are around.
If having kids at the table is an important value for your family, it’s best to be realistic about it. Before heading to your meal, hold a family meeting to discuss your expectations for staying at the table. This will vary depending on your kids and family dynamics, but aim for around 7 to 10 minutes of sitting at the table. They don’t necessarily need to eat during this time (if they do, great!), but it’s a solid opportunity for the whole family to connect—and if they’re open to it, consider playing fun games to keep them entertained, like 20 Questions or I Spy.
Tip #3: Serve or bring accepted foods
Holiday meals usually lean on dishes catering to adults, leaving kids to rely on pie or desserts to make it through the evening. To balance things out, make sure they have access to foods you know they’ll actually eat alongside the rest of the spread, like pasta, bread rolls, or rice. While they might not be the most nutritious options, at least they’re getting something wholesome to prevent them from loading up on sugary treats.
If you’re like me and want to up the nutrition factor, consider serving whole wheat dinner rolls, chickpea pasta (more protein!), or brown rice which offers more bang for your buck—just make sure your kids will eat them. And if you’re invited to someone else’s home, I’m sure your hostess won’t mind you bringing along some kid-friendly favorites because it’ll be one less thing for them to worry about.
Tip #4: Maintain consistent schedules and routines
Holiday meals can throw a wrench into your usual routines, especially when it comes to bedtime and mealtime. While some flexibility is necessary, try to maintain as much consistency as possible to help your kids feel grounded. For bedtime, this might mean sticking to your regular bedtime routine even if bedtime itself gets pushed a little later. A familiar sequence of events like bath time, reading a story, and cuddling provides kiddos with a sense of stability, which is especially important during the holiday chaos.
I also like to prepare a few balanced, nutrient-dense meals for after the holidays. Not only are we moving past the sugar rush of all the festivities, but it’s also the start of cold & flu season, so our littles’ immune systems could use the extra support. Plan ahead by prepping simple, healthy meals for the days that follow, loaded with fresh fruits, veggies, and protein.
Tip #5: Consider your approach to holiday desserts and treats
There are many ways to approach holiday sweets with kids, and what works for one family might not work for another. Every child is different and every parent has a different approach, so it’s important to find what suits your family best. For some, a helpful strategy is to serve dessert foods alongside the main course. This way, kids don’t hold out for dessert and it prevents them from fixating on sweets and (hopefully!) encourages them to try other foods on their plate.
Alternatively, some families allow their kids to fully indulge in desserts, using it as a teaching moment about regulating hunger and fullness cues and cause and effect, like how overeating can make you feel sick. A middle-of-the-road approach is to let your kiddo choose 2 to 3 desserts for the evening and package the rest in a doggy bag for the next day. Ultimately, you know your child best so go with what works for them. As with all of these tips, the key is to have a plan in place before the meal begins so you feel confident and prepared.
When you’re all at the table, make sure to capture some sweet (and messy!) meal moments—and share them with your family and friends near and far—with the Tinybeans app. The secure platform puts parents in total control of who sees and interacts with photos and videos of their kids.
