Feeding Kids over Christmas and school holidays
The school holidays are a magical time for kids — filled with Christmas celebrations, family gatherings, relaxed routines and, of course, plenty of food. While this season is about enjoyment and connection, maintaining some balance can help children feel energised, nourished and happy throughout the holidays.
Here are our top dietitian-approved tips to support healthy eating habits for kids over the Christmas and school holiday period — without taking the fun out of food.
1. Keep Regular Meal Patterns (Even in Holiday Mode)
Even during school holidays, children benefit from predictable meal and snack times. Aim to continue offering:
3 main meals per day
1–2 planned snacks
Keeping a routine helps regulate appetite, energy levels and mood — and can reduce constant grazing throughout the day.
2. Focus on Balanced Meals
At main meals, aim to include a variety of food groups where possible, such as:
Fruit and vegetables
Lean protein (meat, chicken, fish, eggs, legumes)
Whole grains
Dairy or dairy alternatives
Balanced meals help children feel satisfied, support growth and development, and may prevent overeating later in the day — even when festive foods are on offer.
3. Encourage Mindful Eating
The holidays are a great time to gently teach children to tune into their hunger and fullness cues. Helpful strategies include:
Eating meals at the table (not in front of screens)
Encouraging slower eating
Offering water throughout the meal
Asking kids how their tummy feels before and after eating
These habits support a positive, lifelong relationship with food, rather than one driven by restriction or guilt.
4. Make Healthy Snacks Fun (and Get Kids Involved)
School holidays are the perfect opportunity to get kids involved in food preparation — and reduce some of your workload too!
Fun, nutritious snack ideas include:
Fruit or veggie skewers
Homemade popcorn
Family snack platters
Simple Christmas baking for gifts
When kids help prepare food, they’re far more likely to try it and enjoy it.
5. Encourage Movement and Active Play
While organised sport often takes a break over the holidays, regular movement is still important for physical and mental health.
Try incorporating:
Family walks or bike rides
Beach or pool swims
Backyard cricket or footy
Active games away from screens
Staying active supports appetite regulation, sleep and overall wellbeing — for kids and adults alike.
6. Prioritise Hydration
With warmer weather and busy days, it’s easy for kids to forget to drink enough water. Encourage hydration by:
Keeping a water bottle nearby
Offering water at all meals and snacks
Trying fruit-infused water as a refreshing alternative to sugary drinks
Adequate hydration supports energy, digestion and concentration — especially during active holiday days.
A Balanced Approach to Christmas Food
The Christmas and school holiday period is a special time, and food should absolutely be part of the fun. With regular meals, balanced choices, plenty of water and a mindful approach, you can help your children enjoy the festive season while still supporting healthy nutrition habits.
If you’d like personalised support for your child or family over the holidays, our dietitians at Health Management Dietitians are here to help.
Book an appointment online today and learn how nutrition can become one of your most powerful tools for performance.
We understand that nutrition isn’t one-size-fits-all. Our Cairns, Atherton and Mareeba dietitians provide personalised, practical nutrition advice to help you reach your goals while still enjoying food.