Strategies to Get Your Kids to Eat Healthy This Summer

School is out for the summer, and if your kids usually eat healthy school meals when classes are in session, you may be wondering how to keep them eating healthy when they’re home for the break.  

Children tend to gain more weight in summer than during the school year, studies have shown. When school is out for summer, kids often eat less fruit and vegetables and consume more added sugars, research has found. Poorer diet, combined with lower levels of physical activity and more screen time, can result in kids putting on extra pounds during the summer months.

As a parent, you can prevent summer weight gain by using a few simple strategies to get your kids to eat healthy at home. The benefits of teaching healthy food habits to your kids this summer will also continue after school resumes in the fall.

Start With Breakfast

Let’s start off with the first meal of the day. It’s important to get kids going in the morning with a healthy breakfast. Studies have shown that kids who eat breakfast are more likely to have healthier body weight than those who skip breakfast and snack later.

Instead of relying on high-sugar cereals and other packaged foods for breakfast, here are some easy-to-make alternatives:  

• Whole wheat toast with natural peanut butter
• Mix some low-sugar cereal and fruit into plain Greek yogurt
• Hard-boiled egg and a piece of fruit  

The secret is to keep a variety of breakfast items in your kitchen, so your kids don’t get bored eating the same things every morning. During the week when everyone is busy, go for quick and simple choices. On the weekends when you have more time, try something new like making fruit smoothies or breakfast tacos.

Eat Together at Set Times

Let your kids know that whenever possible, you’ll be eating together as a family. Set a schedule for meals and stick with it. Not only will this get your kids into a routine, it also gives you a daily opportunity to teach them about healthy eating and reinforce what they’ve already learned.

Don’t Insist on Clean Plates

While you want your kids to eat, don’t insist that they clean their plates. Overriding their natural cues, like stopping eating when they feel full, will actually get them used to overeating. If they make a reasonable attempt at eating what’s on their plate, that should be good enough. Also, don’t make dessert a reward for eating their entire meal, as that sends the wrong message.

Avoid Mindless Snacking

When kids are at home for the summer, the lack of a structured schedule means they may reach for snacks out of boredom. To avoid this mindless eating, keep your child well hydrated, as water can naturally suppress appetite. Check out our blog article on tips for staying hydrated in summer.  

Offer your kids a small healthy snack between meals to keep them satisfied and prevent them from binging on unhealthy items. Some kid-friendly ideas for summer snacks include:

• Fresh fruit and cheese cubes served on kabob sticks
• Yogurt and fruit dip
• Fresh fruit pizzas made with a slice of watermelon, topped with fresh berries and yogurt
• Watermelon popsicles, made by inserting a stick into a triangle of fresh watermelon

It’s tempting to use your veto power as a parent to completely ban snacks like chips and candy, but that deprivation will probably make your kids crave them even more. Instead, set limits on how much and how often they can eat them — making these treats that they can have occasionally in moderation.  

Stock Up on Healthy Foods

Kids will mostly eat what’s available at home, so stocking up on healthy foods will move their diet in that direction. Keep plenty of fruits and vegetables on hand and put them in prime spots where they are most visible as your kids are scanning the fridge. Make fruits and vegetables a grab-and-go snack for your kids by preparing them in advance to eat. Low-fat yogurt, peanut butter and celery, and whole grain crackers and cheese also make healthy snacks.  

Get Kids Involved

Engage your kids in the process of preparing healthy meals. For young children, let them help with kitchen tasks like washing vegetables. As they get older, get them involved with selecting recipes, making grocery shopping lists, and going to the supermarket. Also let them help prepare and cook foods, so they understand what goes into making a healthy meal and will have kitchen skills they can use later as an adult. Teach them about healthier ways to cook foods, such as oven roasting instead of frying.

Use the Healthy Eating Plate

Show your children what makes a healthy meal by using the Kid’s Healthy Eating Plate, a visual guide offered by the Harvard T.H. Chan School of Public Health. It shows that half the plate should be filled with fruits and vegetables, while the rest of the plate should be split between whole grains and healthy proteins. Healthy oils, drinking plenty of water, and staying active round out the picture. There is a downloadable guide available, as well as a black and white image that kids can color.

Set a Good Example

In addition to the above strategies, you can be a role model for your kids this summer by eating healthy yourself. Let them see you eating and enjoying fruits and vegetables every day. Keep the portions on your plate appropriate to the Healthy Eating Plate guidelines that you expect them to use. Talking to your kids about when you are feeling full and why you’re going to stop eating will help them make the right judgment when they are on their own.