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As summer rolls in, families look forward to long days filled with outdoor fun, family gatherings, and a break from the school routine. However, with school out and kids spending more time at home, it becomes crucial for parents to ensure their little ones are not just entertained, but also well-nourished. Proper nutrition during these warmer months can not only keep their energy levels high for all the summer activities but also maintain their overall health.

The Importance of Nutrition in Summer

Nutrition is key in supporting a child’s growth, development, and immune function. Summer often brings a shift in routine, which can disrupt eating habits. Fast food and unhealthy snacks can find their way into the mix, especially when convenience is a priority. It’s essential to be proactive about providing wholesome choices that keep children energized and ready for anything the summer throws their way.

Keeping Hydrated

One of the most critical aspects of summer nutrition is hydration. As temperatures rise, so does the risk of dehydration. Here are some of the best options to keep your kids hydrated:

Water: The Best Choice

Water is the most vital drink during the hot summer months. Not only is it essential for nearly every bodily function, but it also helps regulate body temperature, provides cushioning for joints, and keeps the skin hydrated. Ensure that your kids drink plenty of water throughout the day, especially after playing outside.

For tips on encouraging your kids to drink more water, check out this resource about hydration for kids.

Fruit Smoothies: A Tasty Treat

Fruit smoothies are an excellent way to sneak in fruits and veggies while keeping things delicious. You can blend a variety of fruits such as bananas, berries, and mangoes with a handful of spinach or kale for added nutrients. The sweetness of the fruit masks the taste of the greens, making it a fun way for kids to get their daily servings.

You can learn more about the benefits of smoothies for children in this informative guide.

Coconut Water: Nature’s Electrolyte Drink

Coconut water is not just a refreshing alternative to plain water; it also provides essential electrolytes like potassium and sodium, making it an excellent choice after a day of being active. However, moderation is key, as coconut water has natural sugars.

Find out more about coconut water and its health benefits here.

Nutrient-Rich Foods to Fuel Your Kids

Alongside hydration, a balanced diet packed with essential nutrients is fundamental during summer. Here are some nutrient-dense foods you should incorporate into their diet:

Yogurt: A Probiotic Powerhouse

Yogurt is a fantastic source of probiotics, which are beneficial for gut health. They can help in maintaining a healthy digestive system, especially important as kids consume different foods during the summer than they might during the school year. Opt for plain yogurt to avoid added sugars, and add honey or fresh fruit for flavor.

Discover more about the health benefits of yogurt here.

Citrus Fruits: Vitamin C Boost

Citrus fruits such as oranges, lemons, and grapefruits are not only refreshing but are also rich in vitamin C, which is vital for a strong immune system. Their citric acid can also provide a cooling effect during those hot summer days. Encourage your kids to eat whole fruits instead of drinking juice, which can be high in sugars.

You can read more about the health benefits of citrus fruits on this health blog.

Leafy Greens: The Unsung Heroes

Leafy greens like spinach, kale, and Swiss chard should be toppings on sandwiches, mixed into smoothies, or lightly sautéed as side dishes. These greens are rich in vitamins, minerals, and fiber, which are essential for maintaining energy and good digestive health.

For more information on leafy greens and their nutritional benefits, check out these facts.

Protein-Rich Foods: Building Blocks for Growth

Protein is an essential nutrient for growing children, supporting muscle development and overall health. Include a variety of protein-rich foods in their meals such as:

• Lean meats like chicken and turkey
• Fish, which is also high in omega-3 fatty acids, critical for brain health
• Eggs are versatile and can be prepared in many different ways
• Beans and legumes provide plant-based protein and fiber

Explore the importance of protein in children’s diets within this educational article.

Locally Sourced Nutrition: A Seasonal Advantage

One of the joys of summer is the abundance of fresh, seasonal produce available at local grocery stores and farmers’ markets. Arizona boasts a wide selection of locally grown fruits and vegetables. When possible, choose local foods as they often have a smaller environmental footprint and can be more nutritious due to their freshness.

Benefits of Shopping Locally

• Supports Local Farmers: Purchasing from local growers helps support the community and creates a sustainable food system.
• Freshness Equals Flavor: Local produce is often picked at peak ripeness, providing better taste and higher nutritional value.
• Environmental Impact: Eating local foods typically reduces the carbon footprint associated with transporting food over long distances.

For guidance on finding local food sources, visit our Find a Farmer’s Market tool.

Summer Meal Ideas

To ensure your kids are well-nourished, consider planning ahead with these summer meal ideas:

1. Breakfast: Start their day with a smoothie bowl topped with fresh fruits, nuts, seeds, and a dollop of yogurt.
2. Lunch: Prepare wraps using whole grain tortillas filled with lean meats, leafy greens, and colorful veggies.
3. Snacks: Create a colorful fruit platter or veggie sticks with hummus for dipping.
4. Dinner: Grill chicken or fish, serve it with a side of quinoa and a medley of roasted vegetables.
5. Dessert: Freeze yogurt with fruits into popsicles for a refreshing treat.

The Role of Family Meals

Family meals during summer can strengthen family bonds and encourage kids to try new healthy foods. Get the whole family involved in meal prep, from selecting ingredients at the grocery store to cooking together in the kitchen. This can help instill good nutrition habits in children as they learn the importance of healthy eating practices.

Conclusion

Summer provides opportunities for fun, relaxation, and adventure, but it should also be a time of mindful nutrition. By prioritizing hydration and incorporating nutrient-dense foods into your children’s diets, you set them up for a season filled with energy and health. Make the most of what’s available locally, and enjoy the process of cooking and eating together as a family. For ongoing health tips, don’t forget to check out the Fill Your Plate blog for more insights and resources!

Remember, a little planning and creativity can go a long way in making this summer a healthy and joyful experience for the whole family!

By Heide Kennedy, Arizona Farm Bureau Communications Intern