Why Nutrition Tips for Growing Kids Matter in Summer
Summer is a fun and active time for kids. School is out, the weather is warm, and there’s plenty of time to run, play, and explore. But all that activity means kids need good fuel to keep going and that’s where smart eating habits come in. Following the right nutrition tips for growing kids can help them stay healthy and full of energy all summer long.
At IM&PC, we work with families in New Albany, Saltillo, and surrounding areas to help kids grow strong and feel their best. Summer is the perfect time to focus on better food choices, especially when routines are slightly more relaxed.
Start the Day with a Healthy Breakfast
When school is out, it’s easy to fall into a pattern of sleeping in and skipping breakfast. But breakfast gives kids the energy they need to start their day. It helps them stay focused, feel better, and avoid eating junk food later.
Great breakfast ideas include:
- Whole grain cereal with milk and fruit
- Scrambled eggs and toast
- Greek yogurt with granola and berries
- Peanut butter on whole grain toast and a banana
These options give kids a mix of protein, healthy carbs, and fiber. At IM&PC, we remind parents that even a small, nutritious breakfast is better than none.
Keep Kids Hydrated with the Right Drinks
Summer heat means kids sweat more, especially when they’re outside playing. Staying hydrated is just as important as eating right. Water is the best drink choice for growing kids, skip the sugary sodas and sports drinks whenever possible.
Offer water often, especially after outdoor play. Try these fun hydration ideas:
- Keep a water bottle nearby during the day
- Add lemon, cucumber, or berries to water for extra flavor
- Make fruit popsicles using blended fruit and water
- Serve chilled herbal teas (unsweetened)
Families in New Albany and Saltillo know how hot summer days can be, so staying cool and hydrated is crucial.
Choose Snacks That Help, Not Hurt
Snacking is a big part of summer, but many snacks contain sugar or salt. Growing kids need snacks that help them build strong bodies, not just satisfy cravings. Smart snacking is a big part of nutrition for growing kids.
Healthy snack ideas include:
- Apple slices with peanut butter
- Carrot sticks and hummus
- Low-fat cheese and whole grain crackers
- Hard-boiled eggs
- Fresh fruit or smoothies
These snacks offer protein, fiber, and nutrients that support growth and keep kids full between meals. At IM&PC, we always remind parents to keep healthy options easy to grab.
Make Meals Colorful and Balanced
One simple rule for healthy eating is to add color to your plate. Bright fruits and vegetables are full of vitamins and minerals, and kids are more likely to try new things when food looks fun and colorful.
Here’s a good way to build a balanced plate:
- Fill half the plate with fruits and vegetables
- Add a protein like chicken, beans, or eggs
- Include a whole grain such as brown rice or whole wheat bread
- Use healthy fats like avocado or olive oil
Let kids help with meal prep, they may be more likely to eat something they helped make. Families can find fresh produce at local farmers’ markets in Saltillo and New Albany for fun, healthy options.
It’s also important to make sure meals include foods rich in iron, especially for teenagers. Teen girls who have started their periods often need more iron to stay healthy and avoid feeling tired or weak.
Foods like lean meats, beans, spinach, and fortified cereals are all good sources of iron. Eating these foods with ones high in vitamin C, like oranges, bell peppers, or strawberries, helps the body absorb iron better. Some teens may also need a supplement. Chewable vitamins with iron (not gummy ones, which usually don’t include iron) can help fill the gap when food alone isn’t enough.
At IM&PC in Saltillo and New Albany, we talk with families about how to meet iron needs in a way that fits their child’s age, habits, and health.
Watch Out for Too Much Sugar and Processed Foods
During summer, it’s easy to give in to sugary drinks, candy, or fast food, especially during travel or family outings. However, too much sugar and processed food can lead to weight gain, poor sleep, and low energy.
To cut back, try:
- Serving water instead of soda
- Swapping chips for popcorn or nuts
- Offering fruit instead of cookies
- Limiting fast food to once a week or less
At IM&PC, we encourage families to treat sweets like treats, not everyday foods. A little now and then is okay, but most meals should support strong growth and good health.
Support Healthy Eating with Routines
Summer days can feel unpredictable without school. But kids still do best with routines. Regular meal and snack times help keep hunger in check and reduce the chances of overeating.
Here are some easy ways to build a routine into summer days:
- Eat meals around the same time each day
- Offer snacks mid-morning and mid-afternoon
- Limit late-night eating or “grazing”
- Have dinner together as a family when possible.
When kids know what to expect, they make better food choices. Families in New Albany and Saltillo can use summer to build new healthy habits at home.
Involve Kids in the Kitchen
Getting kids involved in cooking is one of the best nutrition tips for growing kids. It helps them learn what goes into their food, making them more likely to eat something they made themselves.
Younger kids can:
- Wash fruits and veggies
- Stir ingredients
- Choose snacks from a healthy list
Older kids can:
- Help with chopping (with supervision)
- Read recipes
- Make simple meals like sandwiches or pasta
At IM&PC, we love seeing families try new things together. Cooking doesn’t have to be perfect, it just needs to be fun and healthy.
Final Thoughts on Nutrition Tips for Growing Kids
Summer is the perfect time to build lasting healthy habits. With a bit of planning and a few smart choices, kids can enjoy tasty meals, snacks, and energy for summer fun.At IM&PC, we support families in New Albany, Saltillo, and nearby communities with guidance on healthy eating, growth, and child wellness. If you have questions about your child’s nutrition or development, don’t hesitate to reach out. We’re happy to help your child grow strong, happy, and healthy this summer and all year.