We’re into the summer! Longer days, barbecues and picnics, popsicles and potato chips. It can be especially challenging to keep up good nutrition and avoid sugary drinks and treats in the summer. Like reading and limiting screen time, we’ve got to work a bit to keep up good habits when our routines change in the summer.
During the school break with changes in schedules and new environments like camps, it’s easy to indulge or grab convenience foods along the way. But too much sugar, fat and additives can cause weight gain, obesity, type 2 diabetes and cavities. Plus, a balanced diet supports your children’s growing brains and bodies and sets up healthy habits.
To keep on track with a balanced diet, the basics hold: serve fruits and vegetables, whole grains and proteins. Processed foods like breakfast bars and cheese crackers are convenient, but your body processes them differently than whole foods. Take a whole apple, which has sugar and fiber—the fiber is good for digestion and slows down the release of the sugar as it is digested, which can prevent spikes in blood sugar. A glass of apple juice typically has more sugar than an apple even when unsweetened, and no fiber to slow down the sugar being released into the body all at once. So, grabbing an apple instead of a juice makes a difference to your body.
Healthy summer eating tips
Cut the sugary drinks. Kids need to drink a lot in the summer when they are out running around. A single serving of cola or orange soda has more added sugar than many candy bars! Offer water first when they are thirsty, or drinks like coconut water or milk and plant-based milks– they may have some sugar and calories but also nutrients and vitamins.
While we’re at it, stay away from caffeine, especially in kids under 12, and some of the incredibly sugary drinks found in coffee shops, whether caffeinated or not.
Cold treats don’t have to be unhealthy. Popsicles, ice cream and soda all pop up more in the summer. Find alternatives like cubed watermelon or yogurt parfaits. Watch out for smoothies that can pack a lot of less good ingredients in there: Find ones with a yogurt or milk base.
Involve children in shopping and meal prep. Let kids take a look at a list of healthy snacks and foods and choose some they like or let them pick out new veggies at the grocery store. Make new foods and try them with your child. If you have trouble getting them on board with healthy eating or trying new things, head over to my article on picky eaters.
Keep healthy snacks or a bowl of fruit at eye level. Having nutrient-dense foods and snacks like trail mix and yogurt with fruit in sight and easy for grabbing helps encourage healthy habits.
Other things to think about
Keep a routine. Maintain a consistent meal and snack schedule to reinforce healthy eating habits. If healthy breakfasts are part of your routine during the school year, keep them up even if the schedule shifts a bit. Have a different kind of fruit every week and give them ‘reviews’ for fun.
Keep moving. It’s a great time to be outside in the Northwest and outdoor play. Trying new activities and exploring nature encourage physical activity for health and fun.
Note: If providing meals outside of the school year can be a struggle for your family, there are programs across our community that provide free school lunches to children throughout the summer as well. (The state’s SUN Bucks program is one.)
Hopefully your summer will include a few treats, picnics or festivals and indulging from time to time is part of the fun! Keeping nutrition on track helps keep bodies healthy for making the most out of the season.
Have some favorite healthy recipes or snack ideas? Share them with us. Email jhanson@seattleschild.com and indicate if it’s OK to share with our readers.
More from Dr. Block and Kaiser Permanente:
Tips for keeping summer screen time under control
