Nutrition for Kids During the Summer

Summer vacation for kids is now in full swing. Did you know that kids could be apt to gain weight over the summer? During the school year, kids follow a well-versed schedule of meals and snacks. Once summer approaches, this schedule can quickly disappear. All of a sudden, kids are staying up later at night, waking up later in the morning, and there is no consistent routine. They may be skipping meals or even mindlessly eating all day long. Here are some helpful tips for ensuring your kids have adequate nutrition over the summer.

• Make a point that your kids eat breakfast. Even though kids are not taking tests or studying over the summer, breakfast is still the most important meal of the day. Eating breakfast can help control hunger levels throughout the day. Offer a nutrient dense breakfast that includes food from at least 3 different food groups. An example might be whole grain toast with peanut butter, a banana, and skim milk. Empty calorie foods like cookies, toaster pastries, or doughnuts will be of no help. Help keep them on a schedule by eating breakfast early to mid-morning instead of late morning to early afternoon.
• Plan out a nutrient dense lunch. If your kids attend child care over the summer, there is usually a meal provided. When your kids are at home with a nanny or other sitter, provide a plan for this person. Have the ingredients on hand so the person in charge can prepare the meal. If your kids are at an age to take care of themselves, have an easy plan in place for them to follow. Easy lunches may simply be warming up a meal that was made in advance.
• Eat dinner together as a family. Again, have a plan in place for the dinner meal. To keep a meal nutrient dense, remember to make half of your plate fruits and vegetables, one quarter lean protein, and the remaining quarter whole grain. Top it off with a glass of skim or 1% milk.
• Keep healthy snacks on hand. Stock your fridge with regular and/or Greek yogurt, cut up and ready to go fruits and vegetables, skim or 1% milk, cottage cheese, and cheese sticks. Stock your pantry with natural peanut butter, almonds, peanuts, sunflower seeds, whole grain pitas and breads, fruit cups, and dried fruit.

Remember, the most important way to ensure that your kids have adequate nutrition over the summer is to plan, plan, plan and create a consistent schedule. Without it, unhealthy habits may be practiced.

Mary Jo Brunner, MS RD CD