Mindful Holidays & Sugar Balance

By Keili Mistovich, MD, MPH, Chief Medical Officer Zest Pediatric Network, Zest Pediatrics of Beachwood

The holiday season is full of joy—and sugar. Kickstarting the season with mounds of Halloween candy, and not slowing down until the last Christmas cookie is devoured, sugar often takes center stage during the holiday season. During this magical time of year, when sugar becomes synonymous with celebration, it’s easy for treats to go from occasional fun to an everyday occurrence. But you don’t have to cut sugar out completely – nor does sugar need to become a bad word. Gracefully managing the holiday sugar craze is about awareness and balance and a mindful, low-stress approach can make a big difference.

Sugar and inflammation are closely connected. When kids eat too much added sugar, it can do a number on their little bodies. Research has shown that sugar can singlehandedly increase inflammation, weaken the immune system, and disrupt sleep and mood. Yikes! But, that doesn’t mean sugar is “bad”—it just means we need to create balance and work on teaching our kids (and ourselves!) some strategies for enjoying without overdoing.

Here are a few simple ways to support your child’s body and brain during the sweet season:

• Start the meal with protein and fiber. A balanced plate helps steady blood sugar before treats enter the picture.

• Pair treats with meals. Avoid sugar on an empty stomach to reduce spikes and crashes.

• Keep fruit visible and available. Often, kids want something sweet—and fruit satisfies the urge with added nutrients.

• Don’t use food as a reward. There are better ways to celebrate wins and holiday cheer than candy bribes.

• Focus on the experience, not restriction. A homemade cookie enjoyed together is healthier than a sugary snack snuck in secret.

We’re not aiming for perfection—we’re aiming for awareness. Helping your child build a healthy relationship with sweets is one of the best gifts you can give this season.