School’s out for summer and that means kids have plenty of time to run around outside, ride bikes and enjoy a frozen fruit popcicle or cold slice of watermelon. The problem is the ideal of summer fun and fitness doesn’t match up with the reality of more screen time indoors in the air conditioning and gobbling snack foods all day long.
A review of several studies compiled by researchers at the Centers for Disease Control and Prevention found that a lot of kids take a vacation from healthy eating and fitness habits over the summer months. A joint study, from Ohio State and Indiana universities found that the average body mass index (BMI) — an indicator of body fat — of 5,000 kindergarten and first-graders in schools across the country increased more than twice as fast as during the summer as compared to the school year.
Summer rules
After coping with hectic sports and scholastic schedules, a little flex time is great for kids but parents still need to set some ground rules for summer food and fitness. Limit screen time to two hours a day and encourage some kind of physical activity for at least one hour a day. How about helping to plant a vegetable garden or herbs in container gardens?
Set up boundaries for splurge foods such as soft drinks only with lunch on Saturday or eat potato chips in a small bowl, not out of the bag.
It’s natural to get excited about that new cupcake place at the mall. But, parents should work on salesmanship skills for healthy foods. Try this pitch, “This beautiful fresh peach is so delicious! I’m so happy it’s peach season.”
Healthy snacking can add good nutrition to long summer days. In fact, active kids need to fill in the hunger gap between meals. But make that snack count by creating a mini-meal with a trio of healthy components: protein, whole grains and produce.
Here are some examples:
String cheese, grapes or strawberries and a few whole grain crackers
Whole grain bread slice with peanut butter or deli turkey and sliced apples
Baby carrots, chickpea humus dip and whole grain pita bread half
Summer menus
More relaxed summer schedules and getting out of the hot kitchen can mean more eating out; and that can be a good thing.
Sometimes the best place to introduce kids to a new vegetable is at a restaurant because the chefs know how to prepare them so they taste great. Who knew that roasted Brussels sprouts would become the darling of the vegetable world? It might be your kids’ “gateway” vegetable to healthier eating.
