Summer is just around the corner and the change of pace can be a welcome treat, but can also be challenging to manage with regard to meals and snacks.  Summer routines are different, and that’s ok.  Doing your best to stick to some sort of routine will help kiddos know what to expect and when, however, enjoy the unstructured time and try to be as flexible as possible. 

11 quick tips to keep your summer sane and those tummies full!

1. Road Trips - Try your best to be prepared with a cooler for drinks and snacks.  However, a break at a rest stop is likely inevitable.  Try finding fresh options such as hummus and pretzel chips, fruit and yogurt parfaits, fruit cups, raw veggie and dip cups.  Look for drink options such as water, sparkling water,100% fruit juice or fat-free or low-fat milk.  If enjoying a sandwich or chips, look towards grilled or baked options instead of fried.  If sweet treats are calling your/their name, buy a bag or 2 to share with the family. 

1. Fast food is certain too.  Think grilled options, add fruit or salad to the meal, and order water.  If planning ahead is a possibility, bring pre-portioned chips or pretzels or sides and simply order the entree/sandwich at the fast food restaurant. 
2. Later nights are more likely and your kiddos may need another meal or a hearty snack before bedtime.  Be sure to include 2-3 food groups.  Think cereal and milk topped with fresh fruit or popcorn, cheese stick and carrot sticks or ½ peanut butter and jelly sandwich on whole wheat bread. 
3. Keep meals simple and flexible.  Make extra to have for leftovers or to repurpose for another meal.  Grilled chicken can easily translate to chicken quesadillas another night or spaghetti and meatballs can be repurposed into meatball subs.   
4. Enjoy the ice cream!  Allow for treats and incorporate them as part of the meal.  Try not to label food as ‘junk’, ‘good’, or ‘bad’.  Some nights call for an ice cream treat, while others do not…and that’s ok, there is always another day.
5. Mealtime structure and routine - do your best to offer 3 meals and 2-3 snacks/day reducing the amount of grazing.  Kids thrive with predictable routines.  This will encourage our kiddos to be hungry for meals and snacks, eat, feel full and be ready for the next meal/snack a few hours later. 
6. Don’t forget water to stay hydrated!  If drinking water is a challenge, add some flavor to it (splash of juice, orange, lemon, or lime slice).  Also, think about hydrating fruits and vegetables such as watermelon, cucumbers, etc. 
7. Family meals are so important, but with activity filled days, try to aim for family meals at least 2-3 days/week.  Think outside the box, maybe it’s not dinner with lots of evening activities, try for family breakfast on the weekends. 
8. For picky eaters, focus on exposing them to unfamiliar/non-preferred foods, while keeping familiar/safe foods available.  A ‘learning plate’ at meals can be helpful. 
9. If you know you are attending an event that you are unsure if your kiddo will eat at, plan to have a meal ahead of time to ensure their belly is full and take the pressure off of you and them worrying about eating during the party.  

Written by Emily Pool, Registered Dietitian at Pediatric Movement Center

Healthy habits don't have to be perfect to make a difference. If you have questions about your child's nutrition, growth, feeding habits, or picky eating, we're happy to be a resource. Contact PMC at 301-739-5437 to connect with our nutrition team!