Winter festivities and the holiday season bring excitement, family gatherings and a welcome break from regular work and school routines. However, these changes can also disrupt daily habits, leaving families feeling off balance. Irregular meals, increased snacking and screen time, and later bedtimes are common during this busy season and can affect overall well-being and increase household stress.
The good news is that small, simple habits can help families stay healthy over the holidays while still enjoying the celebrations. Based on research conducted by a team of registered dietitians and family health researchers from the University of Guelph — including Holly Noelle Schaafsma, Jess Haines, Kathryn Walton and Raphaëlle Jacob — there are effective strategies to support healthy eating, physical activity and sleep during this time of year. Here are their top three tips.
Make meals a family affair
Busy holiday schedules can make it difficult to cook and eat together, but sharing at least one family meal each day is especially important when tempting snacks are everywhere. Family meals support healthier eating habits and provide valuable time to connect. These meals don’t have to be at dinner — breakfast or lunch together works just as well.
Involving children in meal preparation can also make a big difference. Whether it’s holiday baking, cooking a simple meal or preparing a dish for a gathering, tasks like stirring, measuring or grocery shopping can help children feel engaged and more willing to try new foods, reducing picky eating. Families looking for inspiration can explore free, kid-friendly cookbooks created by researchers from the Guelph Family Health Study.
Find time to move, play and unplug
Spending time outdoors encourages children to be more physically active while also supporting relaxation and brain development. Simple activities like skating, hiking or playing pickleball can easily fit into holiday plans and add up over time.
When it’s time to head indoors, having clear screen-time boundaries is helpful. Children tend to spend less time on screens when parents set limits, even during school breaks. Keeping meals screen-free by turning off the TV and placing phones and tablets away from the table can further reduce screen use.
Setting limits doesn’t mean eliminating screens altogether. Watching holiday movies together can be a positive experience. Co-viewing and asking thoughtful questions about the content can support children’s language development and critical thinking skills.
Balance celebrations with healthy sleep routines
Sleep is essential for both children and adults to enjoy the holiday season. Adequate sleep helps reduce stress and hyperactivity in children and supports better physical and mental health. Children and teens need between eight and 17 hours of sleep depending on age, while adults need seven to nine hours — yet research shows one in four children don’t get enough rest.
Maintaining a consistent bedtime routine, even during festivities, can help. Calm, screen-free activities like reading before bed allow children to wind down and fall asleep more easily, even when sleeping away from home. Giving children a short warning before bedtime helps them transition from fun activities, and those who are sensitive to change may need extra comfort and reassurance in new environments.
By focusing on meals, movement and sleep, families can support their health while still making the most of the holiday season.
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