Summer Days and Staying Nourished
Kourtney Gordon MS, RD/LD, CEDS-C 5/6/2025
As the final school bell rings and summer days approach, we can look forward to long evenings filled with sunshine, along with a shift in routines that embrace the relaxed energy of summer.
For many families, summer brings more flexible schedules, late nights, and leisurely mornings. Activities might include sleepovers, beach days, local pool visits, or simply enjoying video games. However, these changes can disrupt regular eating patterns.
Without us realizing it, the absence of a structured routine can lead to irregular mealtimes, increased snacking, and meals away from home, which can drain energy and leave us feeling undernourished. When routines shift and we aren’t as active as during the school year, hunger cues may also become inconsistent.
Here are some strategies for families to navigate the summer shift while staying nourished, healthy, and energized:
- Explore Local Farmers Markets: Encourage kids to discover fresh, locally grown seasonal fruits and vegetables to keep in the fridge. Pairing these with fun dips adds color, fiber, and potassium to meals and snacks.
- Plan Picnics: Organize a picnic at the beach or a local park.
- Grill Proteins: Prepare a variety of proteins like chicken and steak to store in the fridge for easy sandwiches or salads throughout the week.
- Make Breakfast a Family Affair: Turn weekend breakfasts into a family event by making fresh pancakes or waffles topped with berries and walnuts. This meal provides carbohydrates, potassium, vitamin C, and fiber; you can freeze extras for later.
- Encourage Family Dinners: Keep dinner times at the table, ensuring everyone is present and minimizing distractions from phones or separate rooms.
- Maintain Meal Consistency: While being flexible with wake and sleep times, keep meals as a non-negotiable part of the day.
- Involve Kids in Meal Prep: Encourage children to help with meal preparation and cooking, which can spark their interest in trying new foods.
- Promote Neutral Food Talk: Maintain a diverse supply of food from all food groups in the fridge and pantry, emphasizing their importance.
- Create Homemade Popsicles: Make popsicles using fruit and juices for a refreshing summer treat, providing extra vitamin C and potassium.
- Keep Healthy Snacks Accessible: Stock up on prepackaged trail mixes, protein or granola bars, peanut butter crackers, and fruit gummies for convenient, on-the-go snacks during summer activities.