Special Occasions

Adapted from the book: The Stoplight Diet by Leonard Epstein, and Sally Squires.

Everyone likes to celebrate! Birthdays, holidays, summer picnics, and Thanksgiving dinners, but the problem happens when we use these times as excuses to overindulge. It is more important than ever to use restraint and prior planning to make these situations successful where children  and families can succeed in sticking to their long term goals.

• Limit Celebrations to one per day. This may sound obvious, but think about how many times you have celebrated a birthday or holiday with different groups of people.
• When you cook for others, limit the amount of food you prepare to the crowd expected. If you have leftovers, send them home with your guests.
• Model good health behaviors when you are asked to bring a meal to a celebration. Find ways to make your favorite dish healthier, or opt to bring the vegetable tray.
• When you offer a red food, limit the amount of servings you prepare. Consider making cupcakes instead of a sheet cake.
• When you feel comfortable, enlist the host’s help. Let them know your family is making healthy changes. Of course, this is not always possible, but in situations where you know the host well, it can helpful and offer support your healthy lifestyle choices.
• Start new traditions. Instead of filling Easter baskets with candy or Christmas stockings with treats, give small gifts that are not food related, like crayons, pencils, books, or stuffed animals.
• On birthdays promotes games and activities rather than food-centered celebrations. Go roller skating, swimming,  or pack a picnic lunch (in or outdoors).
• At family celebrations, limit the time around the table. Clear the table as soon as eating is finished and move everyone to another location to play games, sing, play the piano, watch home movies, ect.
• Practice smart party tactics. Do not stand or sit near the food if possible. Beforehand, gently and privately remind your child that you will give them a signal if you find them overindulging on food. Drink low calorie beverages. Practice saying no-thank you.
• No matter what you eat, never bring home high calorie leftovers. Bringing it home guarantees you will eat it.
• Before eating out, help children plan their order. Look at menus beforehand and plan what to order. Avoid sodas and other high calorie drinks.
• Plan ahead for vacation eating. Vacations are not a license to overeat. Stay engaged in non food related activities. Bring along low calorie snacks. Stay in a hotel room that will allow you to prepare and eat some meals in the room if possible.