Christmas recommendations

Christmas is a magical time to share and enjoy with family, but it’s also an excellent opportunity to foster a positive relationship with food in children while taking care of their well-being. During these celebrations, we can combine tradition, creativity, and health to teach them that a balanced diet can be both delicious and festive.

Illustration: Andressa Weiss

Here are some recommendations and menu ideas tailored to the needs of children aged 0 to 6, based on pediatric nutrition principles and healthy habits. You can also check out my post Recetas Navidad 0-3 años

🥦 Create a fun and healthy menu.

• Creative appetizers: Use fruits and vegetables to create Christmas shapes, such as broccoli trees or carrot stars.

Photo of B-inspiredmama

• Adapted main course: You can use white meats like turkey or chicken, which are tender and easy to digest.

Always consult with a pediatrician before introducing fish and shellfish into the diet, especially if there is a history of allergies. At the end of this post, I include some recommendations on food introduction with the help of dietitian Débora Lago Tielas.

Photos of Pinterest

• Homemade desserts: Swap traditional nougats for fruit jellies in Christmas shapes or unsweetened apple compotes.

Photos of Pinterest

🎨 Get the kids involved.

Invite them to decorate the tables or prepare simple recipes, like fruit skewers or healthy cookies. This not only motivates them to eat better but also encourages learning and family fun.

Illustration: Emily (@art_with_em_) 

⏳ Stick to routines

It’s key to stick to five meals a day and regular meal times. This helps avoid uncontrolled snacking and provides stability for children during the holiday season.

🚦Manage expectations and the amount of food

Teach them that eating is a moment to enjoy, not to overeat. You can encourage a healthy relationship with food:

• Practical tip: Encourage children over 3 years old to serve their own portion with assistance, reinforcing their autonomy and responsibility. 

• TIP: Use phrases like "Let's listen to our stomach. Is it full or does it want more?" This promotes self-regulation.

Illustration: Éléna Comte (@elenacomtestudio) 

🚫 Avoid distractions during meals

Avoid using screens to entertain them while they eat. Instead, engage in conversation, asking them how they perceive the food.

• TIP: Reinforce their language and attention: "What flavors do you notice? Is it sweet or salty?"

💡 Talk about the foods

Turn mealtime into a learning experience by telling stories about the ingredients or the meaning of Christmas dishes.

• TIP: Use open-ended questions: "Did you know apples grow on trees? Where do you think the chickpeas in hummus come from?"

         Illustration: Kathryn Selbert

✨ Adapted dessert time

After eating, include relaxing activities to keep the little ones engaged while the adults chat.

• TIP: Prepare Christmas-themed coloring pages or simple games like finding objects on the table (“Who can find something red?”).

Illustration: Beatrix Potter

🌱 Food introduction recommendations according to integrative dietitian Débora Lago Tielas.

In the process of food diversification, integrative dietitian Débora Lago Tielas has shared the following guidelines based on her knowledge of nutrition:

Animal proteins:

🐟 White fish and white meats: From 8 months.

🥩 Red meats: From 9 months.

🫀 Liver (fish or meat): Can be offered from 6 months.

Vegetables:

🥕 Carrot: From 8 months.

🥦 Broccoli: From 12 months.

Fruits:

🍌 Banana: From 6 months.

🍐 Cooked pears and apples: From 7 months.

These recommendations help in planning the introduction of solid foods (always considering each child's individuality and the advice of their pediatrician).

Thank you, Débora, for sharing your knowledge and enriching our understanding of this important stage of development.

🍴 General recommendations

Introduce one new food at a time, especially in children under one year, to detect potential allergies.

Avoid using salt, sugar, whole nuts, or hard foods that could pose a choking hazard.

Maintain proper hydration: water for children over 6 months, and breast milk or formula as appropriate.

If you use the Baby-Led Weaning (BLW) method, make sure to check that the pieces are soft enough to break easily when pressed between your fingers. Pay attention to the shape and size of the food to avoid choking risks, opting for long or easy-to-handle pieces that the baby can hold with their hands.