Tips For Summer Nutrition

Question:
What are some tips for making sure kids nutrition stays on track during the summer?

Answer:
While kids may use more energy and get hungrier than usual, they’re often too distracted or don’t take the time to eat. And, when it’s hot, children may not be as hungry. The main thing is to make sure that kids stay well-hydrated and well-fortified.

• Pay attention to kids’ water intake. Kids are particularly vulnerable to dehydration. A good guide is to make sure they drink at least 4 -6 cups of water a day. Keep a water bottle handy and fill it with water instead of sports drinks, which provide a lot of sugar and little in the way of nutrition. A diet with plenty of fruits, vegetables and grains will provide them with the potassium and sodium that sports drinks are fortified with.
• Make sure kids get the calcium they need. Kids tend to drink less milk in the summer and gravitate towards other drinks. Stock the fridge with milk and flavored milk, as well as yogurt, pudding, cheese and smoothies for kids to grab for snacks. For picnics and road trips, pack plastic, resealable containers of flavored milk and individual servings of cheese, yogurt, and smoothies.
• Playing in the heat requires more calories for kids to maintain their built-in air conditioning system for keeping cool. Make sure they get “quality calories” from the Five Food Groups – milk, meat, fruit, vegetable and grain - that provide plenty of vitamins and minerals in each tasty mouthful. These foods also provide fluids.
• Make time for family meals at least a few days a week. It’s a good way to catch up and make sure that kids’ eating is on track.

Remind kids they need to eat. Offer kids nutritious smaller, snacks and meals throughout the day for the calories and nutrients they need. Make sure they are from the Five Food Groups.

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