In any season, it can be difficult to make proper health and nutrition a top priority for children. When time is limited, it can be challenging to prioritize healthy eating when there are so many convenient, but unhealthy, alternatives. As if the school year wasn't difficult enough, summer brings its own set of difficulties. Whether it's vacations, camps, or the never-ending demand for ice cream, it can seem like there is always something that gets in the way of health habits. Thankfully, there is a wealth of fresh in season fruits and vegetables available during this time of year, as well as plenty opportunities for family exercise and wellness.
Typical Obstacles to Staying Healthy During Summer
Some challenges, like satisfying fussy eaters or working around a busy schedule, are permanent. Some parents may feel less able to monitor their children's dietary intake during the summer due to vacations, scheduling changes, barbecues, parties, and other social gatherings. Regardless of your own situation, we can help. As a parent, we know one of your top priorities this summer is likely helping your child to choose healthier options at home, with some wiggle space for the inevitable treats that come with extracurricular activities and life. To help you make the most of the season, we've included six suggestions for making healthy eating a priority this summer.
Eat what is in season and what is available locally
For many Americans, summer is a favorite season because of the bounty of locally grown fruits and vegetables. When you buy locally, you can stock up on the nutrient-rich berries, green leafy vegetables, and other produce you and your family need for much less as foods are cheaper in season than out of season. Since these commodities are grown and delivered at various periods of the year, they lose some of their nutritious value in transit. Teach your children the value of locally grown foods by taking them on a berry or apple picking trip or compare different types of in season and out of season produce at the grocery store.
Enjoy the sunshine and take it easy
Between 10 a.m. and 2 p.m. is the optimal time for the body to absorb vitamin D from sunlight. To protect yourself and your children from the sun's harmful rays, use a sunscreen specifically designed for outdoor use. To acquire enough light for your body to manufacture vitamin D, you need to avoid being sunburned. If you live in the northern hemisphere, you may have trouble getting enough vitamin D from sunlight alone (as most people do in the United States). In some areas, pediatricians and family doctors will offer vitamin D supplements at any time of the year, including the summer. Select an SPF 15 sunscreen that contains titanium or zinc dioxide instead of oxybenzone, which has been related to inflammatory reactions in children.
Develop your culinary creativity
There is a wider range of options for parents to create kid-friendly meals due to the abundance of fresh fruit during summer months. Pineapple and other fruits work well on the grill. Grilling and cooking meats at high temperatures can release cancer-causing substances such as heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs), so it's crucial to balance these less healthy options with fresh fruits and vegetables.
Involve your child in cooking
Children's participation in the entire food preparation process, from shopping to meal preparation, increases the likelihood that they will eat what they have helped make. In the summer, take the kids to a farmers market and stock up on fresh produce for a family lunch.
Plant some seeds and make a garden together
You can teach your children valuable lessons about the value of a balanced diet and the importance of learning where their food comes from by cultivating a garden together. If you don't have much room in your garden or time to tend to your plants, you can get started with cilantro, thyme, oregano, mint, and lemon balm. These plants are all good for you and easy to grow.
Enjoy sweets in moderation
Avoiding sugary treats throughout the summer may not work as planned. Most families find that permitting certain sweets in moderation and focusing on healthier options at home is the most effective method. Rather than buying expensive treats, try creating them at home. For example, try creating homemade ice cream by blending frozen bananas and other flavorings of choice. Add some nut butter to boost the heart-healthy fat content, and top with cinnamon to add flavor and control blood sugar levels.
The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any specific condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health conditions or concerns. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Curated Wellness does not take responsibility for any health consequences of any person or persons following the information in this educational content.
