Maintaining Healthy Family Habits During the Holiday Season

The holiday season often disrupts daily family routines, introducing challenges such as irregular meal times, increased snacking, extended screen use, and altered sleep patterns. These changes can contribute to stress and negatively impact overall well-being.

Health professionals specializing in nutrition and family research suggest that adopting simple, manageable habits can help families preserve balanced eating, physical activity, and sleep behaviors during this busy time.

1. Prioritize Family Meals

Despite hectic schedules, setting aside time for at least one family meal each day can promote healthier eating and strengthen family connections. This meal need not be dinner; breakfast or lunch can also serve as great opportunities for shared meals. Engaging all family members, including children, in meal preparation—from baking holiday treats to cooking dinners—can encourage healthier food choices and reduce picky eating.

"Involving children in cooking activities such as stirring, measuring, and shopping increases their interest in trying new foods," said experts from a leading family health research study. For practical recipe ideas and child-friendly cooking tips, several free resources are available from academic family health initiatives.

2. Encourage Physical Activity and Limit Screen Time

Outdoor play is essential for children’s physical and cognitive development. Families are encouraged to organize activities like hiking, skating, sledding, or simple neighborhood walks to enjoy holiday decorations while staying active.

Limiting screen time is equally important. Parents who set clear boundaries around device use help reduce potential conflicts and promote healthier habits. Maintaining screen-free meals and designating specific device storage away from dining areas contribute to this goal.

Experts emphasize that selective and time-limited screen use, such as watching holiday movies together, can provide cognitive benefits when accompanied by engaging discussions.

3. Maintain Consistent Sleep Routines

Adequate sleep is critical for the health of both children and adults. Most children require between eight to 17 hours of sleep, depending on their age, while adults typically need seven to nine hours. However, research indicates that many children fall short of these recommendations.

Keeping a consistent bedtime routine during the holidays helps mitigate the impact of late-night festivities. Activities like reading and screen-free winding down promote better rest. When children are sleeping away from home, providing advance notice before bedtime and offering extra comfort can ease transitions and support restful sleep.

The goal is to foster an environment where families can connect, slow down, and enjoy the season with well-being intact.

This guidance comes from researchers affiliated with the University of Guelph, who bring expertise in applied nutrition and family health studies. Their recommendations aim to empower families to navigate the holiday period healthfully without sacrificing the joy of the season.