Nutrition Tips for Growing Kids During the Summer Months
Why Nutrition Tips for Growing Kids Matter in Summer
Summer is an exciting time for children in Saltillo. With the break from school, the sunny weather, and long days filled with outdoor activities, kids are ready to play, explore, and enjoy the freedom that comes with the season. However, this increase in physical activity also means that children need the right fuel to keep their energy up and stay healthy. As children grow, it’s crucial that their bodies receive proper nutrition to support both their physical and cognitive development.
In Saltillo, we know that families strive to make the most of summer fun while also focusing on their children's health. Summer offers an excellent opportunity to encourage kids to develop healthy eating habits that will benefit them for years to come. At IM&PC, we’re dedicated to supporting families by offering nutrition advice and guidance to help kids grow strong and feel their best during these busy months.
Start the Day with a Healthy Breakfast
Although summer means more relaxed schedules, it’s important for kids to start each day with a healthy breakfast. Skipping breakfast is a common mistake that can leave kids feeling sluggish or distracted. Breakfast provides the essential nutrients that fuel their energy, improve focus, and set them up for a productive day. A well-balanced breakfast should include a combination of protein, fiber, and healthy fats.
Some breakfast options that are both nutritious and easy to prepare include:
Whole grain cereal with milk and fruit
Scrambled eggs and whole-grain toast
Greek yogurt with granola and berries
Peanut butter on whole-grain toast with a banana
These meals provide the protein, fiber, and healthy carbohydrates needed to kick-start the day. Even a small, nutritious breakfast is better than none at all, and it helps kids maintain steady energy levels throughout the morning.
Keep Kids Hydrated with the Right Drinks
As the temperature rises during the summer months, it’s essential to keep kids hydrated, especially when they’re active outdoors. Dehydration can lead to fatigue, headaches, and difficulty concentrating. Water is the best choice for hydration, but there are also many fun ways to encourage kids to drink more.
Here are some ideas to help keep kids hydrated:
Keep a water bottle nearby: Having water within reach throughout the day ensures that kids are more likely to drink regularly.
Infuse water with fruit or herbs: Add a few slices of lemon, cucumber, or berries to make the water more appealing.
Make fruit popsicles: Blend fruits with water and freeze them in popsicle molds for a refreshing treat.
Serve chilled herbal teas: Unsweetened herbal teas can be a cool and hydrating alternative to sugary sodas.
In Saltillo, families enjoy the sunshine, and staying hydrated is key to ensuring kids have enough energy to play, learn, and stay healthy throughout the summer.
Choose Snacks That Help, Not Hurt
Summer often means a lot of snacking. Whether it’s after a long day of playing or while on a family trip, the snacks kids eat can impact their health. Choosing the right snacks ensures that kids continue to grow strong and healthy, instead of filling up on sugary or salty foods that provide little nutritional value.
Healthy snacks that are perfect for growing kids include:
Apple slices with peanut butter
Carrot sticks and hummus
Low-fat cheese with whole grain crackers
Hard-boiled eggs
Fresh fruit or smoothies
These snacks provide protein, fiber, and essential nutrients to support children’s growth and keep them satisfied between meals. Parents in Saltillo often keep a selection of easy-to-grab snacks on hand to ensure that their children have access to healthy options throughout the day.
Make Meals Colorful and Balanced
A simple and effective way to encourage healthy eating is by making meals colorful. Bright fruits and vegetables are packed with vitamins, minerals, and antioxidants that support overall health. Additionally, when meals look appealing, children are more likely to eat them.
To build a balanced meal, aim to:
Fill half the plate with fruits and vegetables
Add a lean protein source, like chicken, beans, or eggs
Include a whole grain, such as brown rice, quinoa, or whole wheat bread
Use healthy fats, like avocado or olive oil
Involving kids in meal preparation can also help them develop an interest in healthy eating. Letting them help chop vegetables, mix ingredients, or arrange food on the plate can increase their excitement about eating healthy meals. Local farmers' markets in Saltillo offer fresh produce that families can pick up together for a fun, healthy cooking session.
Iron is an important nutrient for growing children, especially for teen girls. Foods rich in iron, such as lean meats, beans, spinach, and fortified cereals, are essential for maintaining energy levels and avoiding fatigue. To boost iron absorption, pair iron-rich foods with vitamin C-rich options like oranges, strawberries, or bell peppers. Some teens may also need iron supplements to meet their daily needs, and chewable vitamins with iron (avoiding gummy vitamins) can fill the nutritional gap.
Watch Out for Too Much Sugar and Processed Foods
While summer is a time for indulgence, it’s important to limit the intake of sugary treats, sodas, and processed foods. Excessive sugar consumption can lead to weight gain, poor sleep, and low energy. Many popular summer treats, such as candy, ice cream, and sodas, offer little to no nutritional value.
Instead, try:
Serving water instead of sugary drinks
Swapping chips for air-popped popcorn or nuts
Offering fruit instead of cookies or candy
Limiting fast food to once a week or less
IM&PC emphasizes that sweets should be enjoyed occasionally, not as a daily habit. By making small adjustments and keeping healthier options on hand, families can strike a balance between satisfying cravings and nourishing their bodies.
Support Healthy Eating with Routines
Even though summer schedules are more relaxed, kids still benefit from having a routine. Regular meal and snack times help prevent overeating, encourage better choices, and stabilize energy levels. Establishing a simple routine for summer meals can set the foundation for lifelong healthy eating habits.
Here are some ways to build a routine:
Eat meals at similar times each day
Offer snacks in the morning and afternoon
Limit late-night eating or mindless snacking
Have family dinners whenever possible
When kids have a routine, they are more likely to make healthy choices and eat balanced meals. Families in Saltillo find that sticking to a routine can help everyone stay on track with their health goals.
Involve Kids in the Kitchen
One of the most effective ways to teach kids about healthy eating is by getting them involved in the kitchen. Kids are more likely to try new foods when they have a hand in making them. Whether it’s washing vegetables, stirring ingredients, or choosing snacks, involving children in meal prep can make healthy eating fun and interactive.
For younger kids:
Wash fruits and vegetables
Stir ingredients
Pick snacks from a healthy list
For older kids:
Chop vegetables (with supervision)
Read and follow recipes
Prepare simple meals like sandwiches or pasta
Getting kids into the kitchen not only teaches them valuable life skills but also gives them ownership over what they eat. It’s a great bonding experience for families in Saltillo, and it promotes healthy eating habits that can last a lifetime.
Final Thoughts on Nutrition Tips for Growing Kids
Summer offers the perfect opportunity to help kids develop healthy eating habits that will benefit them all year round. With a little planning and creativity, parents can make nutritious meals and snacks both fun and delicious. At IM&PC, we are committed to supporting families in Saltillo with guidance on how to keep kids healthy, energized, and growing strong throughout the summer and beyond.
If you have questions about your child’s nutrition or overall health, don’t hesitate to reach out to us. We’re here to support your family and ensure that your children thrive in every way possible. Let’s work together to build lasting healthy habits that will help your child grow into a happy and healthy adult.
