A nutritionist’s tips for keeping kids healthy and satisfied all season long.
Summer is an important time to plan healthy snacks in advance. So many people are on the go, and it’s tempting to grab unhealthy foods for convenience. While it’s fine to visit the ice cream truck at the sports field once in a while, we shouldn’t make that the primary snack choice on a regular basis.
Keep these tips in mind when packing up healthy and portable snacks for the pool, sports game or road trip:
If your child is always begging to go to the ice-cream shop or truck, stock some healthier options in your freezer such as Chloe’s Fruit Pops, Edy’s Outshine Pops, or Yasso Greek Yogurt Pops (they don’t even taste like yogurt and most kids love them). These pops are all low fat, contain some protein and fiber, and don’t use artificial sweeteners. Summer is the best time for fruit! You can make fruit kebobs, fruit pops or even ice-cream out of bananas!
Kids need to have an adequate calorie intake, based on age, activity level and individual metabolism. Make sure these calories are nutrient dense: with adequate protein for muscle development, calcium for strong bones and fiber for their gastrointestinal system. Kids are drawn to the “white diet” of bagels, pasta and rice, but aim for a rainbow of color throughout the day for the best balance of different vitamins, minerals and antioxidants.
If your summer also means a little more free time, have the kids participate in grocery shopping. Or, take them to a farmers market and let them fill up a basket of any fruits and veggies that look appealing to them. It’s a good opportunity to expose them to new foods they might love… and with luck your little taste-testing project will give you some brand new ideas for their school lunch box.
Summer is a great time for practicing mindfulness, and identifying hunger and fullness cues. We should be choosing “strategic snacks” that are healthy and spaced out during the day to control appetite and give ourselves essential nutrients. During the summer, you can help your child identify the difference between physical hunger and emotional eating — eating from stress or procrastinating homework, instead of eating from physical hunger.
You don’t need to make everything from scratch to be healthy – that’s not realistic or practical. There are plenty of healthy snacks that can be purchased for fast choices on the go:
- Hummus and veggie cups
- 0% Greek yogurt
- 100 calorie/individual bags of nuts
- Freeze-dried fruit
- Granola bars with protein and fiber
- String cheese, Laughing Cow or Baby Bell
- Individual bags of Skinny Pop popcorn or Pop Chips
- Squeezable applesauce pouches
- Individual olive cups
- Individual guacamole cups with vegetables
And For Parents Looking for Nutritional Guidance…
Navigating the nuances of nutrition, especially with a hectic lifestyle, can feel daunting. Many busy parents have successfully participated in my online GPS for Weight Loss program, which offers evidence-based, personalized advice that is easy to incorporate, no matter your lifestyle. The program’s 14 modules, 50 bite-sized videos, structured email support and bonus worksheets, guides and other materials cover everything you need to know to lose weight and keep it off. Visit gps.mykajabi.com/gps to learn more.
Vidokezo vya mtaalamu wa lishe vya kuwafanya watoto wawe na afya na kuridhika msimu wote. Majira ya kiangazi ni wakati mzuri wa kupanga chakula cha mchana chenye afya mapema. Watu wengi sana ni juu ya kwenda, na ni kuvutia kuchukua vyakula visivyo na afya kwa urahisi. Wakati ni sawa kutembelea lori la aiskrimu kwenye uwanja wa michezo mara kwa mara, hatupaswi kufanya hivyo chaguo la msingi la vitafunio kwa kawaida. "Kumbuka vidokezo hivi wakati wa kufunga vitafunio vyenye afya na vya kubebeka kwa ajili ya dimbwi, mchezo wa michezo au safari ya barabara: Ikiwa mtoto wako daima anaomba kwenda kwenye duka la aiskrimu au lori, hifadhi chaguzi za afya katika friji yako kama vile ""Fruit Pops"" ya Chloe, ""Outshine Pops"" ya Eddie, au ""Yassos"" ya Kigiriki ya Yogurt (hawana ladha ya yogurt na watoto wengi wanaipenda)." Pops hizi zote ni chini ya mafuta, zina baadhi ya protini na fiber, na hawana kutumia sweeteners bandia. Majira ya kiangazi ndiyo wakati mzuri zaidi wa kuzalisha matunda! Unaweza kutengeneza kebabs za matunda, pops za matunda au hata aiskrimu kwa ndizi! Watoto wanapaswa kuwa na ulaji wa kutosha wa kalori kulingana na umri, kiwango cha shughuli na kimetaboliki ya mtu binafsi. Hakikisha kuwa kalori hizi zina virutubisho vingi: na protini ya kutosha kwa maendeleo ya misuli, kalsiamu kwa mifupa yenye nguvu na nyuzi kwa mfumo wao wa tumbo. Watoto huvutiwa na chakula nyeupe cha bagels, pasta na mchele, lakini lengo la upinde wa mvua wa rangi siku nzima kwa usawa bora wa vitamini tofauti, madini na antioxidants. Ikiwa majira ya kiangazi yanamaanisha kuwa na wakati zaidi wa kupumzika, waombe watoto wachukue sehemu ya ununuzi. Au, wape nafasi ya kwenda kwenye soko la wakulima na uwape nafasi ya kujaza kikapu cha matunda na mboga ambazo zinaonekana kuwa za kuvutia kwao. Ni fursa nzuri ya kuwafunulia vyakula vipya ambavyo wanaweza kupenda... na kwa bahati mradi wako mdogo wa kupima ladha utakupa mawazo mapya kwa sanduku lao la chakula cha mchana cha shule. Majira ya kiangazi ni wakati mzuri wa kufanya mazoezi ya kuzingatia, na kutambua ishara za njaa na ukamilifu. Tunapaswa kuchagua "chakula cha kipekee" ambacho ni kizuri na kinachotenganishwa wakati wa siku ili kudhibiti hamu ya kula na kujitolea virutubisho muhimu. Wakati wa majira ya joto, unaweza kumsaidia mtoto wako kutambua tofauti kati ya njaa ya kimwili na kula kwa hisia - kula kwa sababu ya mkazo au kuchelewesha kazi ya nyumbani, badala ya kula kwa sababu ya njaa ya kimwili. Huna haja ya kufanya kila kitu kutoka mwanzo kuwa na afya - kwamba si ya kweli au vitendo. Kuna mengi ya vitafunio afya ambayo inaweza kununuliwa kwa ajili ya uchaguzi wa haraka juu ya kwenda: Hummus na mboga vikombe, 0% ya kiingereza yoghurt, 100 kalori, na vifurushi vya kila mtu ya karanga, matunda ya kufungia kavu, granola bar na protini na nyuzi, nyuzi ya jibini, laughing cow au mtoto ng'ombe, vifurushi vya kila mtu ya popcorn au popcorn, vifurushi vya apple-juice, vikombe vya kila mtu ya mizeituni, vikombe vya kila mtu ya guacamole na mboga. Wazazi wengi wenye shughuli nyingi wamefanikiwa kushiriki katika programu yangu ya GPS ya Kupoteza Uzito, ambayo inatoa ushauri wa kibinafsi unaotegemea ushahidi ambao ni rahisi kuingiza, bila kujali mtindo wako wa maisha. Programu ina moduli 14, video 50 za ukubwa wa kuumwa, msaada wa barua pepe iliyoundwa na karatasi za kazi za ziada, miongozo na vifaa vingine vinajumuisha kila kitu unachohitaji kujua ili kupoteza uzito na kuizuia. Tembelea gps.mykajabi.com/gps kujifunza zaidi.