School may be out, but kids still need proper nutrition. Don’t let summer vacation turn into a vacation from your kid’s good eating habits. Proper nutrition is essential to their summertime activities to provide the added fuel kid’s need. This is an exciting time for children, not to mention their activity levels increase.

Enjoy what summer has to offer. Kimberly Kilpatrick, RD, clinical nutrition manager, Baptist Memorial Hospital-Memphis, says, "The first thing I think about when summer comes to mind is the farmer’s market. This is the perfect season to get children to eat more fruits and vegetables. Take them to the farmer’s market with you to help pick out fruits and veggies, and allow them to help prepare meals. Or, designate an area in your backyard where you and your children can plant and harvest some of your own fruits and vegetables, then allow your child to decide how to eat them."

Limiting added sugars is another key to good nutrition. Sodas, juices, candy, cookies, etc., provide very few nutrients for anyone. Plan healthy snacks and create a snack rotation. Choose more filling snacks, such as yogurt cups, string cheese and crackers, fresh fruit smoothies, pudding, or a peanut butter sandwich. Remember, even though snacks are part of a healthy diet, they should the be an appropriate portion size so your child can enjoy their next meal a few hours later. Nutritious snacks should be available and easy to reach. Other snack ideas include cutting fresh fruit into shapes with cookie cutters, miniature pizzas on a bagel, and homemade trail mix.

Kimberly says it’s important to remember that it’s the parent’s responsibility to provide healthy food choices and where and when the child will eat. Home cooked meals set a good example for kids and the importance of food. Getting them involved in grocery shopping, dinner preparation, or selecting their snacks is a great ways to teach kids about the nutritional value of different foods. Kids are more likely to eat the food when they are allowed to participate in preparation of meals and snacks. Make mealtime fun by creating a picnic, campfire cookout, or a barbeque. The keys are keeping children involved and designing a structured schedule for summertime, just like during the school year. Boredom can trigger eating. Instead of letting kids eat while watching TV, allow them only to eat in the kitchen with the TV off. This will determine if they are truly hungry.

Also, keeping kids on an eating and snack schedule helps them determine the difference between mindless eating and hunger cues. If possible enroll children into summertime camp programs or organized sporting events to help keep them in a routine. Most local centers offer some type of sports-related program. Additionally, the American Academy of Pediatrics recommends no more than two hours of television per day for kids. Remind them that playing video games counts toward their total allowance of television time.

Hydration is another important factor; therefore it is important to encourage kids to drink even when they are not thirsty. Kids are at greater risk for dehydration than adults and getting enough fluids is important to stay healthy. They should get plenty of water and calcium-rich and fortified beverages. Limit caffeinated and sugar beverages (i.e. sodas, iced tea, fruit punches). Sports drinks can be okay during intense physical activities, however water is just as good and lower in calories.

Most importantly, be a good role model for your child. Healthy eating starts with parents, and children are always mimicking parent’s behaviors and attitudes. As role models, parents should monitor their actions and attitudes to help children acquire healthy behaviors.

• Blend banana, whole milk, chocolate syrup, peanut butter, and ice.
• Blend banana, orange juice, nonfat dry milk powder, frozen berries, and ice.
• Blend frozen mango chunks, pineapple juice, vanilla yogurt, macadamia nuts, ice.
• Blend whole milk, chocolate syrup, decaffeinated instant coffee, half and half, ice.

ORANGE STRAWBERRY POPSICLES – Combine 8 ounces low-fat, low-sugar strawberry yogurt, ¾ cups orange juice, and 2 tablespoons vanilla in a blender until smooth. Add 2 cups frozen strawberries and process until smooth. Pour into six 7-ounce paper cups. Freeze for one hour. Insert a wooden stick into each cup. Freeze completely. Peel cup off each pop and enjoy. You may also use popsicle molds if you wish.

PIZZA SNACKS
Crust: whole wheat bagel or English muffin, cut in half
Tomato sauce
Low-fat mozzarella cheese

Toppings can be any of your child's favorites, including olives, mushrooms or even pineapple. Place tomato sauce, cheese and toppings on the bagel or muffin and cook in the oven at 375 degrees until bubbly.

ANTS ON A LOG
Peanut butter or low-fat cream cheese
Celery sticks
Raisins
Plastic knife (optional if young child is assisting)

Spread peanut butter or cream cheese across celery sticks and cover with raisins. You can also make an alternative to this recipe, called "ants on a boat," by placing cream cheese on graham crackers and topping with raisins.