Spring and summer have always been favorite times of the year for many families. Temperatures start to warm up, and many people pack away their winter jackets for the season. The sun stays out later each day, giving everyone more time in the evenings to enjoy walks outside; and the fresh fruits and vegetables become more abundant than ever.
During the spring and summer, trips to the farmers market are a favorite hobby for many families. Nothing beats the taste of locally grown produce, freshly picked and sold right from the growers.
We asked a few registered dietitians here at Nemours Children’s Health to share tips they give with families looking to eat healthy during the warmer months. Here’s what they said.
Snack Hacks
Homemade Fruit Pops
“Try homemade frozen fruit pops for a yummy, healthy and refreshing treat. Just mix together yogurt, berries and milk; pour into a popsicle mold; freeze; and enjoy! Have fun with it and let your kids pick their favorite fruits to add.”
Hunger Satisfying Snacks
Select snacks that satisfy hunger. Try selecting fiber-rich whole grains, fruits or vegetables, and pair them with a good source of protein to curb your hunger longer. The possibilities are endless! Some easy go-to snacks for the day include:
- 1/4 cup of almonds with an apple
- plain Greek yogurt with fresh strawberries
- 5–6 whole-grain crackers with string cheese
- baby carrots and hummus”
“I love to freeze grapes for a chilly and nutritious snack after running outside.” (Safety note: To avoid choking, just make sure not to give whole grapes, frozen or fresh, to babies, toddlers and preschoolers. Cut grapes into quarters.) – Marlene Rafferty, Registered Dietitian
It’s All About the Planning
Plan your healthy menu ahead of time and prepare as much as you can before the week starts. This helps you stay on track during the week, and can help avoid grabbing quick, last-minute meals or snacks, which may not be the healthiest options.
Spruced Up Water
“Sweeten water naturally with fresh fruits, vegetables and herbs. Some favorites include oranges, strawberries, cucumbers and basil.” – Natalie Moore, Registered Dietitian
Eat a Rainbow
Spring and summer are the best times to fill your plate with fresh, brightly colored fruits and vegetables. Watermelon, strawberries, blueberries and mangos just to name a few.
Kids Favorite: Pizza
Add a variety of fresh and frozen vegetables as toppings when making homemade pizza. Use what’s available in your fridge or freezer. Frozen broccoli, fresh chopped onion, cauliflower, and red and yellow peppers. The more colorful the pizza, the better it is for you.
With these tips, we hope you can begin these warmer months with colorful, nutritious options the whole family can enjoy.
Get More Ideas
Check out these recipes for kids from Nemours’ KidsHealth.org.
