Summer is here, and with it comes the challenge of balancing work, childcare, and vacation plans. However, there’s one more important item to consider – your child’s nutrition. With kids spending more time at home during the summer months, the pantry becomes a frequent target.

Instead of dreading constant snacking, use this opportunity to guide your children toward healthier eating habits. Summer break is the perfect time to introduce them to new, nutritious foods. They’re home, they’re hungry, and they’re paying attention.

Rethinking Breakfast

Breakfast sets the tone for the day. Ideally, it should be rich in protein and low in added sugars. Protein supports growth and helps kids feel full longer, which can reduce mid-morning cravings and energy crashes.

Good breakfast options include:

  • Eggs (boiled, scrambled, or in a veggie omelet)
  • Greek yogurt topped with fresh berries
  • Oatmeal with a sprinkle of nuts or seeds
  • Leftover grilled chicken from dinner

These choices are nutrient-dense and will keep your child fueled throughout the morning.

Try to limit items like frozen waffles, pancakes, syrup-laden French toast, and sugary cereals. These can lead to sugar highs followed by inevitable crashes, often causing more hunger and irritability.

Making Lunch Count

Lunch doesn’t have to be complicated to be nutritious. If you have leftover roast chicken or beef, repurpose it into a sandwich using whole-grain bread. Add tomato slices or leafy greens for an extra nutritional boost.

If eggs weren’t served at breakfast, a veggie omelet can be a satisfying lunch. Want something lighter or cooler? Try hummus with whole grain crackers or raw veggies like cucumbers and bell pepper strips. You can also grill leftover vegetables into a whole wheat panini with a slice of fresh deli cheese.

Avoid prepackaged and highly processed foods like:

  • Instant macaroni and cheese
  • Frozen pizzas
  • Chicken nuggets
  • Hot dogs

These are often high in sodium, unhealthy fats, artificial colors, and additives, which can increase health risks over time, even in children.

Snack Smarter

Snacks are often where healthy intentions unravel. A helpful guideline is to avoid the “3 Cs”: chips, cookies, and candy. These are easy to grab but offer little nutritional benefit.

Even cleverly marketed “healthy chips” are still highly processed and generally low in nutritional value. A box of cookies like Oreos can quickly add hundreds of empty calories without satisfying hunger.

Instead, offer fresh, whole food alternatives like:

  • Apples, oranges, grapes, strawberries, watermelon
  • Cut-up veggies with hummus
  • A small handful of trail mix or nuts (unsalted, low sugar)

As a parent, you control what foods come into the home. If kids only have nutritious snacks available, they will eventually choose them. Eliminating junk food from the pantry means fewer arguments and healthier choices.

What About Drinks?

This one is simple – water is best. Juices—even organic or “natural” ones—contain concentrated sugars and lack the fiber found in whole fruits.

Rather than offering apple juice, consider serving a sliced apple. Swap orange juice for fresh orange wedges. Whole fruits provide fiber, vitamins, and longer-lasting satisfaction, without spiking blood sugar or promoting cavities.

Filtered water, tap water, seltzer, or bottled water are all excellent and healthy hydration options.

Build Healthy Habits This Summer

Use this summer as a reset to develop healthier eating habits for the whole family. Kids learn from example and are more likely to try new foods when they’re part of the selection and preparation process.

Tips for building healthier food habits:

  • Involve kids in grocery shopping and meal prep
  • Keep fruits and vegetables visible and ready to eat
  • Replace sugary snacks with whole foods
  • Plan meals to avoid impulse choices
  • Encourage hydration with water rather than sugary drinks

Small, consistent changes can lead to lifelong benefits. Clear out the junk food and invite your children to explore a world of flavor and health through whole, nourishing foods. Nutrition doesn’t have to be complicated—just intentional.

Whether it’s a new breakfast idea, a smarter snack choice, or swapping juice for water, every effort counts. Let this summer be the season your family starts making food choices that support growing bodies and minds.

Dr. Alina Di Liddo is a proud member of the TopLine MD Alliance, practicing Pediatric Care in Broward County.

The TopLine MD Alliance is an association of independent physicians and medical practice groups who are committed to providing a higher standard of healthcare services. The members of the TopLine MD Alliance have no legal or financial relationship with one another. The TopLine MD Alliance brand has no formal corporate, financial or legal ties to any of the network physicians or practice groups.