Feeding Kids During School Holidays: Tips for Balanced Nutrition and Happy Tummies

"Mum, I'm hungry. What can I eat?" It's school holidays and it feels like all your kids want to do is eat and it's driving you insane. You feel like a snack-fetching machine and these kids never stop asking for food. How can they have had three snacks already and it's only 10 am? They don't seem to eat anywhere near this much on a school day, why are they so hungry now? The short answer is boredom and access! During school days your kids have structure. They have classes and set snack times but once school holidays roll around, they have free access to food. Their sleep patterns may also be a little different which puts the whole routine off.

My kids have been on holidays now for about three weeks and I definitely know how that feels; the insatiable hunger of kids and never-ending nagging for food. You feel like you can't get anything else done except feeding kids and you feel like you are going insane. But there is hope! You don't need to spend the next six weeks of your life constantly feeding children! But it will require you to set boundaries and limits. It is something that many parents struggle with but your children need boundaries, especially when it comes to food.

I recently saw on Instagram a post about setting specific times for kids' meals. Some people were concerned that this may create a scarcity mentality but I don't agree with this; it is about setting boundaries. Now, kids do tend to be a little dramatic when it comes to hunger. My daughter often acts like she is starving when she has to wait five minutes for food. One thing that helps her a lot is to know when she will be eating again. No, I don't make her starve for hours on end but knowing when we will be eating again helps her to know that she will need to eat more than a few bites when she sits down for her snack. My son, on the other hand, tends to be a little picky with his eating so allowing him to build up an appetite helps him to be more open to trying foods that he may not necessarily go for if he weren't hungry. Setting boundaries when it comes to food has benefited both my kids for different reasons and although it took a little getting used to, I believe setting boundaries when it comes to food was one of the best things I have ever done for my kids and I encourage you to do the same. I know that setting boundaries, whether in regards to food, screen time or anything else, is difficult and kids will naturally protest but this is a vital part of parenting. But how can I make sure that my kids are not constantly nagging me for snacks all school holidays?

With kids at home all day, it’s a challenge to maintain a balanced diet without going crazy from the constant nagging for snacks. In this article, we will talk about how to keep your kids well nourished during the school holidays including; handling boredom eating, minimising the processed snack consumption and some great ideas on nutritious snacks that your kids will actually want to eat! This article is aimed specifically at preschoolers and primary school-aged children. Nourishing teens is a whole different factor! But many of the principles will cross over to that older age group.

Balanced Snack Access: Managing Processed Snacks

Chips, ice cream and cookies are often the go-to snacks for kids. They are processed to taste delicious every time and often packaged to appeal to children (my kids are suckers for Tiny Teddies so a care package from grandma never lasts too long!). Of course, there is nothing wrong with these foods but if we give free access to them 24/7, then our kids will live off them as long as they can! While it's absolutely fine to enjoy these treats occasionally, it's crucial to set limits on our kids' access to avoid overindulgence. Kids are not great at setting their own limits and often do not understand the long-term consequences of surviving off pizza and ice cream for months on end. Here are some things that have helped with my own kids as well as several friends and families.

Tips:

• Set Clear Limits: Communicate clearly with your kids ahead of time what the limits are regarding processed snacks. Some families may choose to offer smaller amounts daily, others may want to limit this to once or twice a week. Whatever you choose for your family, make sure those limits ahead of time. Remember that your child should be getting a maximum of 10% of their daily nutrition from refined sugar (for a toddler, this is about one scoop of ice cream or one chocolate chip cookie)

• Portion Control: Serve smaller portions alongside fruit, raw veggies or other nutrient-dense snacks to prevent overconsumption. This will help to ensure that they are meeting their nutritional needs and reduce the amount of processed foods. Doing things this way helps also to reduce a restrictive mindset when it comes to these types of snack foods. An important note: please be cautious about how you speak about these foods, avoiding words like "junk" or "rewards" (this can have a negative effect on your child's relationship with food).

• Healthy Alternatives: Offer more nutrient-dense alternatives such as homemade fruit popsicles, yogurt with honey, or air-popped popcorn as well as plenty of fruit and veggies. Never underestimate how presentation can affect your child's eating habits. Cutting the fruit and veg and presenting them in an appealing way (even adding some kind of dip or sauce) encourages kids to eat these types of foods.
  

The aim here is not to restrict but to balance. When it comes to nutrition, we want to foster a healthy relationship with food as well as set limits in a non-restrictive way. Remember that we are not parenting for the moment but for the future. Some days you will find it easy and other days it will be difficult. Take things one step at a time and focus on progress over perfection.

Structured Meal Times: Maintaining Routine During School Holidays

Our days during school holidays (and even on weekends) are often much less structured but having set meal times can help to keep a very basic daily routine for children. Of course, flexibility is important and routine will not always be possible but being mindful of the routine will help to prevent your kids becoming overly hungry, cranky and overeating when food becomes available. This morning, I went to the immigration department with my kids and by the time we were done with my appointment, I was aware that it was snack time. I took them to the supermarket and bought some fruit and pretzels. We sat down on a bench outside and had a snack and a drink. This gave us the chance to rest our feet before heading off to the bus stop and home. Though it may not have been the exact food or eating environment that I prefer, it helped to make sure my kids did not become too hungry and cranky. This is a practical example of how keeping regular meal times helps maintain a sense of routine and prevents constant grazing throughout the day. By doing this, our children can easily meet their nutrition needs and help them maintain their energy levels and moods while fostering a healthy relationship with food.

Tips:

• Establish a Schedule: Set consistent times for breakfast, lunch, dinner, and snacks. Stick to this schedule as closely as possible. If you are aware you will not be at home during normal snack/meal times, keep something in your bag (even just a piece of fruit or a muesli bar) and make an effort to check in with your kids or even take a brief pause and allow them to have something to eat.

• Family Meals: Whenever possible, eat meals together as a family to encourage healthy eating habits and model good behaviour. This is also vital for building healthy relationships with the family. Remember to turn off screens, remove distractions, and use the meal as a time of emotional connection with your family.

• Balanced Plates: Ensure each meal includes a balance of protein, complex carbohydrates, fibre, and healthy fats. For example, a lunch could consist of a turkey sandwich on whole grain bread, carrot sticks, and a piece of fruit.

Preventing Boredom Eating in Kids During Holidays

Lack of structure and more free time than they are used to often results in children using food as a form of distraction or entertainment. Boredom eating is common during school holidays when kids have more free time. Finding ways to keep them engaged and active can reduce the likelihood of reaching for snacks out of boredom. I know that it may seem exhausting to keep those kids entertained and I certainly don't want make your to-do list any longer but having a few suggestions when the kids get bored may help to divert their attention from eating as a form of entertainment.

Tips:

• Activity List: Create a list of activities such as crafts, outdoor games, or reading that kids can choose from when they feel bored. One thing I believe we need to become comfortable with is allowing our children to be bored sometimes. When children become bored, they become creative. They find things to do! My daughter currently loves to colour and listen to the Veggie Tales Podcast or listen to an audiobook. My son loves to build with blocks, draw and play with magnets. Allowing children to become bored helps them to become more creative.

• Scheduled Snack Times: Offer snacks at set times rather than allowing free access to the pantry all day. At my house, we offer both morning and afternoon tea which means they are being offered food every 3-4 hours

• Hydration: Encourage drinking water throughout the day. Many children struggle to drink enough and allowing children to drink large amounts of juice, milk or soft drinks can affect your child's dental health and even affect their hunger cues. Drinking sufficient water is especially important when it comes to summer holidays or when our children are especially active.

Nutritious Snacks and Meals to Keep Kids Satisfied

Providing nutritious snacks and meals is essential for keeping kids energized and satisfied. Opt for snacks and meals that are not only healthy but also appealing to children.

Nutritious Snack Ideas:

• Fruit Kabobs: Skewer pieces of fresh fruit like strawberries, grapes, and melon for a fun and healthy snack. Getting your kids to make the kebobs with you can also be a great activity to keep your kids busy as well

• Veggie Sticks and Hummus: Carrot, cucumber, and capsicum sticks served with hummus (or cream cheese) make for a crunchy, protein-packed snack. You can also get the kids to create funny veggie people as a fun activity.

• Cheese and Whole Grain Crackers: Pair cheese slices with whole grain crackers for a balanced snack. You could also add some apple slices, cucumber or even tomato slices.

• Smoothies: Blend fruits, vegetables, and yogurt for a refreshing and nutrient-dense drink. Add a handful of spinach or kale for an extra boost. Add some whole-grain toast with peanut butter, hummus or even cream cheese to balance it out and add mental satisfaction.

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Nutritious Meal Ideas:

• Homemade Pizza: Use whole grain pita or flatbread as a base, and top with tomato sauce, cheese, and a variety of veggies. This is something we did a lot when we were kids (and no, there is nothing wrong with using normal toast if that is what's available to you! We definitely used this as kids)

• Chicken and Veggie Stir-Fry: Quick and easy, this meal can be customized with your kids’ favourite vegetables and served with rice, quinoa or even noodles. My kids have great fun trying to eat stir fry with chopsticks their godparents gave them!

• Baked Fish and Sweet Potato Fries: Oven-baked fish and sweet potato fries are a healthier alternative to the usual deep-fried fish and chips. Add some salad or steamed veggies to boost the fibre and micronutrients for this meal. note: sweet potatoes are not necessarily healthier than white potatoes but they do contain more Beta Carotene (a building block of Vitamin A) but less potassium, both are a good source of Vitamin B6 and Vitamin C. Choose what you prefer or make a mix of both!

Advice to Avoid: Pressuring, Bribing, or Punishing Your Child

When trying to encourage healthy eating habits, avoid using pressure, bribes, or punishment. These tactics can increase anxiety around food, lead to power struggles, and worsen picky eating behaviours. Instead, focus on creating a positive and relaxed eating environment. Focus on getting the kids involved in planning, preparing and serving meals and try to make meal times fun. This can also help to improve picky eating and support a positive relationship with food.

Conclusion: Balance and Flexibility in Feeding Kids During Holidays

Feeding kids during school holidays doesn't have to be a stressful endeavour. By providing controlled but balanced access to processed snacks, maintaining structured meal times, preventing using foods to entertain kids, and offering nutritious snacks and meals that the kids actually want to eat, you can ensure your children enjoy a balanced and satisfying diet. Remember, flexibility is key – occasional treats and deviations from the schedule are part of the fun and relaxation that holidays bring. Enjoy this time with your kids, knowing that a few simple strategies can help keep their nutrition on track. The aim is not perfection but on progress and doing the best you can on a day-to-day basis.