The holiday season may bring good cheer, but it can also lead to stress, burnout, overindulging in food and drink and letting your fitness routine slip.

Children home on winter break may be especially at risk for eating junk food and not getting enough exercise.

Lynn Large, director of food service in the Marshalltown School District, said making healthy snacks available helps round out a diet.

“Simply try stocking your fridge with healthier options in addition to those treats, such as having fresh cut fruits and vegetables on hand, or snacks like string cheese or hard boiled eggs — things that kids can grab easily when they’re hungry,” she noted.

Exercise doesn’t have to be fancy.

“Kids like doing activities, and if a parent does it with them, it provides a great opportunity for them to connect and spend some quality time together in addition to reaping the benefit of physical activity,” she said.

Large said YouTube and streaming venues have free fitness, yoga and dance videos kids are sure to enjoy. Outdoor fun could include playing catch or snow-related activities.

“It can seem impossible to keep up with physical activity through the holidays, especially if you are traveling away from your normal gym,” said Y Health and Wellness Director Angie Paxson.

She noted that a perk of a Marshalltown YMCA-YWCA membership is that you can use it in other towns when traveling. Members also have the option to livestream group exercise classes or view a large selection of exercise videos via the Fitness on Demand system.

But one doesn’t need a gym membership to stay active.

“Pack your gym shoes and warm clothes and go for walks or runs. Plan on doing body weight exercises such as planks, push-ups, squats and lunges. A simple Internet search will yield plenty of exercise routines and videos,” Paxson said. “Be sure to include ‘body weight’ or ‘limited equipment’ in your search efforts if you won’t have access to gym equipment. A creative way to incorporate activity into your family holiday gatherings is fun and active games. Think charades, or other games that get players up and active. Search for ‘minute to win it’ games on the Internet and you will find lots of creative and active games that will have the whole family laughing.”

Buffets, baked goods, snack tables and rich, heavy foods are the norms at many holiday gatherings.

“Everyone has their favorites, so identify yours and indulge on just one or two items. But savor the food when you are eating it. Notice the smell, taste and texture. Put down your fork between bites. Take a sip of water between bites. Focus on the conversation between bites,” she added. “All of these will help to slow you down and make you more mindful of the food you are eating. Another idea is to use smaller plates, and resist going back for seconds. Some people drink a full glass of water before their meal as it helps them feel full.”

Large said mindset is key.

“I’m not huge on policing food choices, but parents can frame things in a positive way so it doesn’t sound restrictive. So instead of saying we can’t have something, instead say we have lots of fresh fruit, or water sounds good to me, would you like to have a glass with me? It tricks your brain into thinking you have all these options,” Large explained.

Paxson said these tips could help:

· Eat in a room away from where the food is.

· If going to a potluck, prepare a healthy dish that you enjoy and limit the other higher calorie options.

· Split up the leftovers and send home with family and friends. (If you are the host, make sure to have “to go” containers or zip lock bags.)

· Plan on gifting sweets and cookies if you love to bake during the holiday season. Just keep a few for yourself.

A variety of dishes not only lead to overeating but can also pose health risks such as food poisoning and germ contamination such as clostridium perfringens (the buffet germ), E. coli, salmonella, listeria and norovirus.

Marshall County Public Health Director Sydney Grewell said it’s important to make sure food is being properly kept hot or cold, and a food thermometer can help. She also encourages potlucks to last a couple hours instead of turning into all-day grazing.

Keep hot foods above 140 degrees Fahrenheit in a warming tray or slow cooker while sitting out. Cold and perishable foods can be put in serving dishes in bowls of ice and held at 41 degrees Fahrenheit or below to prevent bacteria growth. Try avoiding reusing plates and eating food that the utensil’s handle has touched.

Hand washing is important. When traveling, consider sanitizing seats and surfaces and wearing masks in crowds or on an airplane.

“Our regional epidemiologist said there’s been some mycoplasma pneumonia (a common bacterial infection that affects the lungs. It is also known as walking pneumonia). I’ve heard that from some of my nursing friends,” Grewell said. “Stay home when you’re sick. It’s hard to do during the holidays but you don’t want to spread what could potentially be deadly infections to elderly or young kids.”

Mental health is just as important as physical health.

“It’s important to set boundaries for yourself and family members. It’s important to take time for yourself, step away for a second, do a self care day, just take some time and do check in on yourself and your own mental health,” she added.