Summer Nutrition Tips
With summer around the corner....
let’s talk about keeping your kiddos nourished during the warmer, less scheduled months!
Eating Routine
Plan to keep an eating routine - think 3 meals and 2-3 snacks a day, at least 2 hours apart. Encourage regular meal times and less ‘grazing’ throughout the day. This will teach kiddos to be full after a meal/snack and be aware that they are hungry a couple hours later.
Stay Hydrated
Stay hydrated - with the warmer temperatures outside, this calls for drinking more water during the day. Add a lime, lemon, or orange slice to amp up the flavor. Just be sure that your child is drinking throughout the day and staying hydrated. Remember, caffeinated beverages will have the opposite effect and can dehydrate you. It’s also best to choose water over sugary beverages.
Summer Fruits
Summer fruits - there are so many fruits that are fresh and delicious during the summer months. Be sure to add watermelon, cantaloupe, honeydew, and pineapple to your grocery list. If you have time on the weekend, cut up into smaller bite size pieces that make it easier for your kiddo to ‘grab and go.’ Other fun ways to add more fruit into your day:
- Freeze chunks to use as ice cubes
- Sprinkle with a spice mix of cumin, coriander, chili powder, salt, and cayenne
- Toss on the grill for a little char
- Blend in a smoothie or chilled drink
Summer Veggies
Summer veggies - now is your chance to enjoy tomatoes (high in vitamin C!), corn (great source of fiber!), zucchini (high in fiber and a good source of antioxidants!), and cucumbers (great for hydration!) at their best. Perhaps try a BLT or corn on the cob this summer!
When You Are On The Go...
Plan snacks for when you are on the go:
- Trail mix - have kids choose their favorite dried fruits, nuts, seeds, and a sweet add in!
- Peanut butter and apples or bananas
- Popcorn and cheese stick
- Raw vegetable sticks and low-fat dressing
- Homemade muffins and frozen yogurt tubes
- Applesauce pouches and graham crackers
