By Phil Emma
As summer unfolds, it’s essential to maintain healthy habits that will help students transition smoothly back to school. Focusing on nutrition, physical activity, and safety can set the foundation for a successful school year. Here are some tips and ideas to keep kids healthy and active during the summer months.
Summer Nutrition Tips and Healthy Recipes
- Balanced Meals: Encourage your children to eat balanced meals that include a variety of fruits, vegetables, whole grains, and lean proteins. A nutritious diet supports overall health, boosts energy levels, and enhances focus and learning.
- Healthy Snacks: Stock up on healthy snacks like fresh fruit, yogurt, nuts, and whole-grain crackers. Avoid sugary snacks and drinks, which can lead to energy crashes and unhealthy weight gain.
- Hydration: Keep kids hydrated by encouraging them to drink plenty of water throughout the day, especially when they are active outdoors. Limit sugary drinks and sodas.
- Fun Recipes: Get creative in the kitchen with your kids. Try these simple and healthy summer recipes:
- Fruit Smoothie: Blend together a mix of your favorite fruits, a handful of spinach, and some yogurt or milk.
- Veggie Wraps: Fill whole-grain tortillas with hummus, sliced veggies, and lean turkey or chicken.
- Homemade Popsicles: Freeze a mixture of fruit juice and chopped fruits in popsicle molds for a refreshing treat.
Fun Physical Activities to Stay Active
- Outdoor Games: Encourage kids to play classic outdoor games like tag, hide and seek, or capture the flag. These games are not only fun but also help kids stay active and improve their social skills.
- Biking and Hiking: Explore local parks and trails by biking or hiking. These activities provide great cardiovascular exercise and an opportunity to connect with nature.
- Water Activities: Swimming, water balloon fights, and playing with sprinklers are excellent ways to stay cool and active during hot summer days.
- Sports: Organize friendly games of soccer, basketball, or volleyball with neighborhood friends. Sports help develop teamwork, coordination, and endurance.
- Family Fitness: Incorporate physical activity into family time. Go for evening walks, have dance parties, or try out a new fitness class together.
Importance of Hydration and Sun Safety
- Hydration: Ensure kids drink water before, during, and after physical activity. Carry water bottles during outdoor activities and encourage regular water breaks.
- Sun Safety: Protect your child’s skin by applying sunscreen with an SPF of at least 30. Reapply every two hours, especially after swimming or sweating. Wear hats, sunglasses, and protective clothing to minimize sun exposure.
- Stay Cool: Encourage kids to play in shaded areas and take breaks indoors during peak sun hours (10 a.m. to 4 p.m.). Keeping cool helps prevent heat exhaustion and sunburn.
Get Away from the Computer and Get Outside
With the rise of digital entertainment, it’s crucial to encourage children to take breaks from screens and enjoy the outdoors. Here are some tips to reduce screen time and promote outdoor play:
- Set Limits: Establish daily screen time limits for recreational use. Encourage alternative activities that do not involve screens.
- Create a Summer Bucket List: Work with your child to create a list of fun outdoor activities they want to try during the summer. Check off activities as you go, making it a fun and rewarding challenge.
- Lead by Example: Be a role model by reducing your own screen time and engaging in outdoor activities. Children are more likely to follow suit if they see their parents participating.
- Outdoor Play Dates: Organize play dates with friends that focus on outdoor activities like scavenger hunts, relay races, or nature walks.
- Unplugged Family Time: Designate certain times of the day as “unplugged” family time. Use this time to bond through outdoor activities and create lasting memories.
By focusing on healthy nutrition, fun physical activities, and proper hydration and sun safety, you can ensure your child stays healthy and active throughout the summer. Encouraging outdoor play and reducing screen time will help them enjoy the season to the fullest while preparing for a successful return to school.
