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by Sarah Ball
Registered Dietitian
Member, Chapel Hill/Carrboro Mothers Club
The sun is out, the days are longer,
and the kids are home for the summer. If this conjures up memories of
lazing by the pool sipping Kool-Aid and eating ice cream with the kids,
you may want to rethink some of your activities (well, there is still
room for this too)!!
Summer is a great time to keep the kids outside
and active and to focus on healthy eating at home; but, that brings some
challenges. The sun is blazing mid-day, the kids are off their schedule
and getting crankier by the minute, and you have Little League every night!
Summer can be a very busy time for the whole family, so I've included some
tips and advice on how to keep your kids active and eating healthy
during these on-the-go-months.
Activities for the Whole Family
- Take an evening walk or bike ride together after dinner.
- Spend quiet evenings together at the local pool splashing
around; bring a cold dinner to eat pool-side.
- Pack up a picnic basket and head out for a family hike.
- Plant a family garden and have each family member be in
charge of a plant; kids love to dig, rake, water and weed.
- Start a neighborhood softball team and play games on the weekends.
- Wash the cars together and have fun chasing each other with the hose.
- Turn chore time into a race; encourage the kids to move fast and
see who can get done first.
Eating on the Go
- Always be prepared; keep healthy snacks in your car and purse or diaper
bag. Items like dry fruit, nuts, dry cereal, granola bars, and whole grain crackers are
healthy, portable options.
- Plan ahead. Stock the kitchen with quick fix dinners like sandwiches,
canned soup, veggies and dip, cut-up fresh fruit, and cheese. Prepare one large meal
each week when you have the time and make enough for plenty of leftovers.
- Don't skip breakfast! Make sure the kids are up early enough to
eat a little something before you start the day. This will stave off the hunger pains
later in the day and give the kids more energy to play.
- Shop smartly. Take 10 minutes once a week to think about what
you will need, plan a few meals, and then buy everything possible during one weekly
trip to the grocery store. This will save time in the long run if you aren't running to
the store every evening before dinner.
- Know the fast food menus. If you do have to make a run through
the drive-through (we all do!!), know the healthier options available (yes, there are
some). Give your kids a choice of several items, but not the whole menu. Do beware
of the salad trap! Many fast food salads, loaded with cheese, croutons, and dressing
contain the same calories and fat as a burger.
- Let the kids help. Make dinner time fun by planning, preparing,
eating, and cleaning together. Each child can have a role, making your job easier
and giving them the satisfaction of being useful. Take the time to plan into your week
at least one family dinner. I guarantee it will be well worth it!
Posted June 2006
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