Camp, pool days, beach vacations, and outdoor play—summer is a time for fun, but it can also be a season when dietary quality declines due to the loss of a structured school routine. Research indicates that during the summer, kids tend to eat more processed snacks, fast food, and sugary drinks while consuming fewer fruits, vegetables, and dairy products.

Focusing on easy, refreshing, and well-balanced meals and snacks is one of the greatest ways to keep kids active and healthy throughout the summer. Children should be provided plenty of fruits and vegetables, whole grains, lean meats, and low-fat dairy products while limiting sugar-sweetened beverages and highly processed foods. Water should be the primary beverage, especially during the hot summer months, when children are spending more time outside and are at higher risk of dehydration. Water breaks should always be reinforced while playing outside, and remember that sports and energy drinks should be avoided in children and adolescents.

These are some tips to make summer nutrition more fun:

• Involve kids in meal preparation and let them help choose recipes
• Make colorful snacks that look exciting
• Keep nutritious and refreshing options like cut fruits and vegetables, yogurts and chilled milk readily available at home
• Encourage kids to choose a favorite reusable water bottle and keep it with them throughout the day
• Share meals as a family whenever possible

Developing healthy summertime routines helps kids and teens keep their energy, stay active, and create food habits that will benefit their health long after summer vacation is over.