Keep Eating On a Schedule

The constant availability of food during summer break was a contributing factor for weight gain in the Obesity Society study by von Hippel and Workman.

During the school year, kids followed a more structured schedule of meals and snacks. While not necessarily intended to restrict caloric intake, this schedule created significant portions of the day when no calories were available. At home in the summer, kids ate more frequently and ended up eating more calories overall during the day.

If kids increased their activity level during summer break, then increasing eating frequency and caloric intake would make sense. However, there are many kids who are actually less active during summer break.

Some kids spend their days watching TV or playing video games. In other families, finances may not allow for day camp opportunities. Unfortunately, many parents are reluctant to let their kids freely play and wander their neighborhood due to either real or perceived danger. The combination of increased eating and reduced physical activity is a perfect recipe for weight gain.

Youth sports athletes are typically quite active during summer break, but sticking to a structured eating schedule – or at least putting some parameters around what foods can be eaten at what times – helps kids establish positive eating habits.

Start With a Hearty Breakfast

During the school year, starting the day with a good breakfast has been shown to improve cognitive performance during class. Conversely, it’s been shown that hungry kids don’t perform as well in class. Breakfast is still important in the summer, particularly if your kids have a full day of structured or unstructured activities ahead of them.

What should a summer breakfast look like? Your goal is to provide long-lasting energy, so kids can get engrossed in whatever they’re doing instead of looking for snacks every 60-90 minutes. To accomplish this, aim for foods that are high in protein and high in fiber. For example, a breakfast of Greek yogurt, a higher-fiber cereal, and fresh fruit provides protein and fiber for satiety as well as natural carbohydrates for energy. Adding eggs further increases the protein and fat content of breakfast.

At the other end of the spectrum, a breakfast that is loaded with added sugar and contains little or no protein (e.g. frozen waffles and Nutella, sugary cereal, fruit juice) won’t keep an active kid satisfied for very long, meaning that despite consuming a high-calorie breakfast, they’ll be on the hunt for food again be mid-morning.

Stock Up on Healthy and Easy Lunch Options