Healthy Eating Tips for Kids in the Summer

Beat the Heat with Hydration and Refreshing Snacks

• Stay Hydrated:

  • Encourage your child to drink plenty of water throughout the day to stay hydrated under the summer sun.

  • Make it fun by infusing water with slices of fruits like citrus, berries, or cucumber to add a hint of flavor.

  • Offer hydrating foods like watermelon, cucumbers, and strawberries that have high water content.

• Cooling Summer Snacks:

  • Opt for refreshing snacks that provide a cool respite from the heat.

  • Prepare fruit skewers with a variety of colorful fruits like grapes, melon cubes, and pineapple.

  • Freeze grapes, berries, or yogurt to create healthy and delicious homemade popsicles.

Supercharge with Summer Superfoods

• Embrace the Bounty of Seasonal Produce:

  • Summer offers a plethora of delicious and nutritious fruits and vegetables.

  • Incorporate seasonal produce like tomatoes, corn, zucchini, peaches, and berries into your child’s meals and snacks.

  • Try making a colorful fruit salad or adding fresh berries to whole-grain pancakes or yogurt parfaits.

• Power Up with Protein:

  • Protein is essential for growing bodies, and there are many tasty options for summer meals.

  • Grill lean meats like chicken or turkey burgers and serve them with whole-grain buns and a side of grilled vegetables.

  • Explore plant-based protein sources like tofu, beans, or lentils and incorporate them into salads or wraps.

Fun in the Sun: Picnic Ideas and Outdoor Eating

• Picnic Perfect:

  • Pack a nutritious and fun picnic for a day at the park or beach.

  • Create DIY “build-your-own” sandwiches or wraps with whole-grain bread or tortillas, lean proteins like turkey or chicken, and plenty of colorful veggies.

  • Include portable snacks like carrot sticks, cherry tomatoes, whole-grain crackers, or homemade trail mix.

• Light and Fresh Salads:

  • Salads are versatile, refreshing, and easy to prepare for outdoor meals.

  • Combine leafy greens, sliced veggies, and protein sources like grilled chicken or chickpeas.

  • Drizzle with a homemade vinaigrette for added flavor or offer dressings on the side for dipping.

Remember, summer is a time to enjoy the outdoors, try new flavors, and nourish our bodies. By incorporating these healthy eating tips, you can fuel your child’s summer adventures while keeping them happy, energized, and ready to make the most of the sunny season.