While School Is Out, Keep Good Nutrition In Kids can gain more weight during summer vacation
Ideally, summer means your children will eat their fill of fresh fruits and vegetables. And they’ll be busy playing outdoors instead of snacking on junk food.
The reality may be different. Contrary to what you might expect, young children are more likely to gain weight during the summer than during the school year, when they’re eating in the cafeteria.
In the summer, “You have so many kids who will sleep in and skip breakfast, which results in snacking throughout the day on less nutritious foods such as chips and other high-calorie foods because they’re hungry,” says Nicole Lidyard, RD, LD, registered and licensed dietitian at Rainbow Babies & Children’s Hospital. But that doesn’t have to be the case.
Just as mealtimes are scheduled during the school year, you can set the meal agenda for the summer. And even if your children don’t play outside during the day, you can enjoy physical activities with them in the evening.
How to Keep Off Pounds Duringthe Summer
Be consistent, advises Lidyard. “If breakfast is going to be at 8 a.m., then it should be as close as possible to 8 a.m. every day.”
For children in kindergarten or first grade, follow a meal with a snack in two or three hours. Feature yogurt, cereal, fruit, cheese and crackers or peanut butter and crackers.
Always have water available. Fill reusable water bottles and store them in the refrigerator. “Children may think they’re hungry but are actually thirsty,” says Lidyard. Don’t overdo it with juice. Be mindful that a child’s serving is 4 ounces, not a 20-ounce bottle.
Even as you set up a food routine, break that rule for fruits and vegetables. Stock the refrigerator with sliced vegetables and low-fat yogurt dip. Let children help themselves. “Make fruit the sweet treat by leaving the fruit bowl out,” Lidyard says.
Limit your child’s time in front of the television. TV can fuel boredom, and frequent snacking may be a sign of boredom, not hunger. “You see so many food commercials, which are highly suggestive. It’s very easy to get up and get food,” says Lidyard.
Since summer days are longer, you can join your children in fun sports before or after dinner. Play in the
park or take bicycle rides together.
When your family sits down to dinner, set a positive example. Fill a big part of the dinner plate with vegetables and drink water, not caloric soft drinks.