By Nancy Adler
The summertime means longer days, sunshine, barbecue lots of beach and pool time and kids out of school! It also comes with later bedtimes for kids and a much-needed break from test taking and homework assignments. Even though children need to get away from the hustle and bustle of attending school each day, they still need healthy meals and snacks for proper development during their summer vacation.
Your family looks forward to it all year. Summer means freedom from homework, PTA meetings, and the rush to catch the bus. In fact, bedtimes, meal planning, and TV rules sometimes take a vacation, too. But this carefree season isn’t always good for kids’ health.
Even though a break from the grind can be relaxing, some parts of a routine are important for kids to stick with all year round, like the right amount of sleep and time to exercise every day. Too much of a break can lead to unhealthy changes. Seems to me that children tend to gain weight faster during the summer. And they’re more likely to become overweight or obese when they’re out of school.
So even when you’re taking a break this summer, the choices your family makes are still important.
The school year comes with plenty of structure, and all that scheduling can help encourage healthy habits. Put a little rhythm into lazy summer days with activities that will keep them active. You can sign your child up for day camp, swim lessons, playgroups, story time, or other activities. Check your local parks district and libraries for free or low-cost options. Or make your own plan for regular activities to cut down on boredom. A daily schedule could mean less screen time and less snacking (and maybe even less whining).
Take advantage of your kids’ extra downtime to get them involved with their food, too. Plant a garden together, or visit a farmers market to pick from all the in-season produce. Let them choose tomatoes, melons, or peppers, and then make dinner together. I know first hand that kids who learn how to grow and cook their own food eat more fruits and vegetables. It’s true! My grandchildren love to be hands on in the kitchen. Somehow food they didn’t like magically tastes better when they made lunch themselves .
You can still pack a lunch for your kids, even when they’re not headed to school. It works great if they’re spending the day at camp. But they can also take it along on a hike or to the pool or park, instead of grabbing fast food or raiding the vending machines. Fill that brown bag with fruits, vegetables, whole grains, and protein, and skip sweetened drinks.
At home, swap out the junk food in your pantry and fridge (soda, cookies, chips, fatty frozen foods) for healthier stuff. When your kids want to raid the kitchen during the day, they’ll have better foods to choose from.
Without the early school-day alarm looming, getting kids to bed on time can seem less important. But a sleep routine still matters. Kids who sleep less have less energy to do the things that keep them healthy, like exercising. A tired brain is also more likely to make unhealthy choices, like zoning out on the couch with a bag of chips all day.
So limit those up-all-night sleepovers and be firm about a set bedtime. Try keep a regular dinnertime . Make sure your child gets fresh air and exercise during the day. Turn off screens an hour before bed. Most of all, enjoy the Summer!
Nancy Adler is a certified nutritionist and practitioner in Linwood. Her office is located in Cornerstone Commerce Center, 1201 New Rd. Learn about her practice at ww.nancyadlernutrition.com (609)653-4900
You may listen to Nancy every Sunday at 2 pm Nancy Adler Nutrition LIVE! NewsTalk 1400 WOND
