5 Ways to Keep Kids Energized During the Busy Holiday Season

Holiday schedules are unpredictable—late dinners, disrupted naps, long car rides, and more treats than any toddler should logically consume. The result? Exhaustion, irritability, and meltdowns of cinematic proportions.

Here are five realistic, science-backed strategies to keep your child energized (without relying on sugar highs).

1. Prioritize Slow-Release Carbs + Protein

Kids burn through carbs fast, especially during travel.

Pair carbohydrates with protein to avoid energy crashes.

Examples:

• Whole-grain toast + nut butter

• Lentil soup

• Petite Palates savory veggie + plant-protein pouches

• Roasted chickpeas

2. Hydration, Hydration, Hydration

Holiday travel and extra indoor heating can leave kids dehydrated without anyone noticing. Keep a reusable water bottle accessible—whether you’re in the car, at a family gathering, or running errands—and encourage regular sips throughout the day.

If your child resists plain water, try:

• cold water with ice (kids love the crunch/temperature change)

• a fun straw or cup they chose

• a splash of coconut water for subtle flavor

This keeps hydration kid-friendly without adding sugar.

3. Maintain Micro-Routines

You don’t need strict schedules—just predictable micro-anchors.

Examples:

• Morning snack at the same time

• Bedtime reading ritual

• Quick 5-minute stretch before leaving the house

These tiny anchors help regulate energy and mood.

4. Add Movement Breaks (Even Indoors)

Kids need movement to regulate energy.

Try:

• Indoor “snowball toss” (soft balls or rolled socks)

• Jumping jack countdowns

• Holiday dance breaks

Five minutes works wonders.

5. Go Savory Instead of Sweet

Holiday tables are full of sugar that gives a temporary boost—but crashes 20 minutes later.

Aim for:

• Savory pouches

• Cheese sticks

• Veggie sticks + hummus

• Hard-boiled eggs

This stabilizes blood sugar and mood.

Final Takeaway

Keeping kids energized during the holidays is less about being perfect and more about intentional choices:

✅ Balanced meals
✅ Hydration
✅ Movement
✅ Predictable routines
✅ Low-sugar, high-fiber snacks

Small adjustments → big emotional stability.