by Cami Woomer
Summer is fast approaching, and for a lot of people, it means more outdoor activities and trips to the Farmers Market. But the reality is that staying fit and eating nutritiously can be challenging this time of year, especially for children.
Research shows that when they’re away from their usual routines, kids may not eat as healthy or stay as active as they normally do. But going into the summer with good eating habits that focus on nutritious foods can help keep kids’ energy levels up and maintain a healthy body weight. And, healthy eating habits that begin at a young age are the easiest to sustain throughout a lifetime. In honor of Healthy Kids Day, April 18, try these tips for creating a healthy and active summer for you and your whole family.
Involve kids in planning and cooking meals. If they’re heading out for long summer days, encourage kids to pack their own lunches and snacks. If they are involved in the planning and cooking process, they will likely gain more interest in nutrition in general.
Encourage mindful eating. Avoid screens at meal time and focus on being present at the dinner table, if possible. Ask your kids what it feels like to be very hungry, a little bit hungry, comfortably full and uncomfortably full. Discuss the importance of trusting and listening to your body’s cues.
Eat breakfast. Go beyond cereal and milk and try a breakfast burrito made with a scrambled egg, cheese and salsa wrapped in a whole grain tortilla. Also, teach kids how to use the blender to make their own breakfast smoothies, or serve a yogurt bar with low-fat plain or vanilla-flavored yogurt. Add toppings like whole grain cereal, dried fruit and unsalted nuts.
Encourage trying new foods. Explore new fruits and vegetables at the grocery store together. This can be helpful for picky eaters because it gives them more control over their choices and entices them to try new things on their own.
Add veggies for a nutrition-packed meal. Try mixing fruits and veggies together, so a little sweet from the fruit rubs off on the veggies, such as sliced baby carrots mixed with a few raisins or dried cranberries or celery sticks with apple slices.
Invest in fun lunch containers. This can be a fun process of picking out a container with their favorite design. Plus it encourages making homemade lunches, which can be more nutritious than other options.
Start where you are. Finally, keep in mind that many people may feel overwhelmed when it comes to changing habits or learning new ways to shop or cook. But it’s important to just start, regardless of your family’s level of experience with nutritious foods. Remember that every action counts, no matter how big or little. Whatever you do to introduce healthy opportunities, the better health and wellness of kids later on in life.
Cami Woomer is a nutritionist, DTR (Dietary Technician, Registered), and a Certified Health and Wellness Lifestyle Coach. She is involved in many YMCA programs, including Diabetes Prevention, Healthy Weight and Your Child, and Blood Pressure Self-Monitoring. Her passion is showing others how healthy habits are achievable and one of the greatest ways to feel your best.