Get Enough Sleep. Studies already show that late nights and sleeping in are known risk factors for weight gain. "When kids stay up late (and parents too!), they are more likely to watch TV and snack low-nutrient foods". Shorter night’s sleep also interferes with the body’s production of hunger and satiety hormones. This means that kids wake up hungrier and are more likely to want a high-carb (think sugar) breakfast.
Staying up a bit later during summer nights is rite of passage; just keep on hand better snack choices like yogurt, nuts, fruit or whole grain crackers.
In the morning, encourage healthy breakfasts like fruit smoothies, eggs, high fiber cereal or even a nut butter sandwich on whole grain bread. "Breakfast really is the most important meal of the day".
Stick to an eating schedule. When the kids are in school it is pretty clear: breakfast; snack; lunch; snack and then dinner. Try to keep your child on a similar schedule during the summer months. This will help to ward off mindless munching!
Limit TV time. Sure it’s ok to be a bit more relaxed during summer months but there should still be a limit on television time to ensure your children are getting enough exercise.
Take a vacation from fast food. Trade fast food for picnics in the park or at the beach. Fill the cooler with lean protein sandwiches or light salads. At the beach or pool kids are busy playing and appetites grow ravenous. Kids will want to satisfy their hunger but with something that they can grab that will allow them to keep going. Something easy such as cut up fruits or vegetables; whole grain crackers or try slices of turkey wrapped around cheese. These choices are not only easy but a healthy way to satisfy hunger and energy needs. Whatever you choose, try and incorporate protein as much as possible. It will help keep blood sugar and
energy levels constant throughout the day.
Limit the sweet stuff. Carnivals, fairs, vacations, beaches, they're magnets for candy, funnel cakes and fancy blue ices! I’m the first one to let the kids indulge in a little cotton candy, but I do work with them on helping them balance their choices. I help them balance the bad with the good. If we know that cotton candy and a blue ice will be on tonight’s menu, then the drink of choice is water. If we are headed to a baseball game where I know hot dogs and french fries will be in abundance, then I make sure the meals surrounding the day are filled with nutritious choices. Just as important as the choices are the conversations to be had with your children about the day’s events surrounding food. I am quick to explain that cotton candy and blue ice are “sometimes” foods and that we need to balance the rest of the day’s meals with “good” food!!
Keep active! Sure it's hotter than heck, and few kids want to run around outdoors in the heat of the day. But find other ways to stay active. Encourage swim races at the pool and playing Manhunt after dusk. Keep exercise a part of your vacation too. Anyone going to the shore this summer? Renting bikes is easy to do if bringing is too much of a hassle. Make it a game to see how many places you can bike too as a family. Pack your mitts and bats for the beach. There is nothing better than a game of baseball at the beach!
Happy Summer!!!
