Kids (and adults) can’t wait to ditch the schedule they’ve been tied to for the past 10 months. Being able to wake up without an alarm and not be locked into the structure of school and extracurricular activities is a relief.
But without the routine that the school year brings, a healthy pattern of meals and snacks can no longer exist if you let it.
Late nights, sleeping in, lazy days at the beach or a road trip are just some of the many threats to a consistent healthy eating routine.
To help keep things reasonably on track while enjoying the laid back days of summer, consider these strategies:
1. DO SOME BREAKFAST PLANNING
Even though the kids may sleep in much later, keep easy breakfast items on hand. Try peanut butter and toast, high fiber cereal with low fat milk, eggs or even consider a smoothie, like Shakeology® which is easy, quick and provides all of the essential servings of fruits and vegetables in one serving (www.shakeology.com/michelevaron) My kids love it and it comes in several great tasting flavors.
2. CONSIDER STILL PACKING THE OCCASIONAL LUNCH
Consider assembling some lunch items to minimize random grazing or junk food purchases when out with friends. Even if they’re just leftovers from last night’s dinner or a frozen meal they can reheat (read the labels though), the kids will be better nourished. Random snacking often results in a lack of protein and vegetables that are replaced with low-fiber, starchy or sugary choices.
3. AVOID RUNNING A RESTAURANT THAT’S OPEN 24/7
Keep healthy options on hand in the kitchen but try to maintain a pattern of meals and snacks instead of allowing non-stop grazing all day. Put healthy snacks such as cubes of watermelon, grapes, cheese and yogurt at eye level in the fridge so kids will grab them and fill up more instead of endless trips to kitchen for starchy snacks such as chips or crackers.
4. INVOLVE THE WHOLE FAMILY IN SUMMER MEAL PLANNING
Bring kids grocery shopping at least occasionally and have them brainstorm a master list for the fridge of easy summer meals: barbecued burgers with fresh vegetables on whole grain buns, grilled chicken and veggie kebabs, salmon patties with potato salad or a black bean and corn salad. Give your teen the responsibility of planning and cooking dinner for the family at least a couple days each week. Let them invite friends to help. Teach them safe process and allow them to do the barbecuing.
5. PLAN HEALTHY FOOD-RELATED OUTINGS
Ideas such as visiting a farm, berry picking, gardening, fishing or stopping at the local farmer’s market for fresh produce to expose them to other options. This is much better than carnival food that seems to be available at every summer festival and the symbol of summer eating fun.
6. EAT OUTSIDE REGULARLY
Whether a barbecue on the deck or a picnic in the local park, eating outside can be much healthier and relaxing than inside. Much of the food prep and cleanup is done upfront. Once outside, the healthy idea of a game of Frisbee or a walk around the neighborhood is more likely to happen.
7. MINIMIZE SUGAR OVERLOAD
Whether an ice cream cone, popsicle, other frozen treat, slushy drink, blended coffee, iced tea, lemonade or cold pop — all are laden with sugar. It wouldn’t be summer without some of these treats but be mindful of portion sizes and frequency.
8. STAY WELL HYDRATED
Always quench thirst with water before drinking anything else. Signs of poor hydration include light-headedness, dizziness, cramps, fatigue, dark urine and not having to urinate very often. For summer sports activities in the heat, pay extra attention to hydration and if the activity lasts more than one hour, use a sports drink or diluted juice to avoid too much sugar.
9. REGULARLY PACK A COOLER FULL OF HEALTHY SNACKS…
Make sandwiches cut in four for easy eating while travelling and to spare having to go through the drive-thru fare. Rolled sushi pieces are great finger food. Bring cut-up carrots, celery sticks, bell pepper strips, mushrooms, cherry tomatoes and broccoli florets. Cubed melons, peaches, apples, plums and berries are easy to pack. Camping trips just aren’t the same without hotdogs and marshmallows over the fire, but also pack nutritious dinner options like chili, spaghetti, chicken, corn-on-the-cob, baked potatoes, fish and veggies in a foil pack, turkey breakfast sausages, eggs, whole grain toast and more.
Let the kids pick food theme nights and pack accordingly — Mexican, Hawaiian, Canadian or green-and-orange food night, for example.
10. AVOID GETTING INTO A ROUTINE OF EATING TOO LATE AT NIGHT
Because sleeping in can push the whole pattern of meals and snacks later, be careful not to consistently be eating dinner at 9 p.m. or later, especially if going to bed just an hour or two afterwards. As during the school year, aim to eat well-balanced meals containing lean protein, vegetables and whole grains interspersed with healthy snacks every three to four hours.
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