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Summer Nutrition Tips for Kids
While proper nutrition is essential year-round, the lazy days of summer often bring a hidden challenge for families: filling the nutritional gap when school breakfasts and lunches end.
“A lot of times the students are receiving a lot of their meals at school but in the summer months that primarily falls on the parent,” said Maya Rashad, nutrition program coordinator at Cook Children’s Health Care System.
According to data from the Cook Children’s Center for Community Health 2024 Community Health Needs Assessment, about 390,100 children from birth to 17 years old live in households that sometimes or often couldn’t afford nutritious meals.
To help address those needs Cook Children’s Health Care System’s Nourishing Communities program partners with R.E.D. Mobile Market, the Good for You Healthy Hub, and other Texas Health Resources Healthy Hubs to fight food insecurity and continue expanding community partnerships.
Free Summer Meals for Kids
Healthy breakfast, lunch, or to-go meals are available to children 18 and under all summer long.
- Fort Worth ISD Summer Food Program: Schedules and school locations
- USDA Summer Meals Site Finder: Find local distribution sites near you
“Healthy diet is the foundation of a healthy life,” said Rashad.
To put those words into action, Rashad hosts cooking classes twice a week at the Las Vegas Trail Neighborhood Health Center focusing on eating healthy while on a budget.
Lily Han, M.D., a pediatrician at Cook Children’s Windhaven and Rashad share practical tips families can use to stay healthy during the summer without breaking the bank.
“The summer is a great time to introduce new fresh, colorful and fun foods,” said Dr. Han.
One key strategy is choosing seasonal produce. Look for fruits and vegetables at their peak, like berries, avocados, watermelons and tomatoes.
Balancing Energy and Hydration
Nutrition during the hot summer months is also about maintaining proper hydration. With children constantly on the move between sports clinics, day camps, pool days and play dates, structured eating can easily slide.
Dr. Han said it is important for families to aim for three meals a day and two to three snacks to keep energy levels stable.
“Keep in mind you are fueling for both energy and hydration,” said Dr. Han.
Experts recommend keeping easy, ready-to-eat items on hand to curb hunger, stabilize blood sugar levels and provide sustained energy throughout long days of play.
Smart on-the-go snack options include:
- Trail mix
- Nut butter and whole grain crackers
- Frozen yogurt tubes
- Veggie sticks and fresh fruit
- Granola and cheese sticks
This article, written by Lourdes Vazquez for Cook Children’s Checkup Newsrooms, is shared with permission.
