Have a Healthy Summer!

by Rachelle on June 12, 2013

Summer vacation brings more freedom for kids; meanwhile, routines go out the window.  This lack of structure can lead to unhealthy snacking and boredom eating for many children. How can we keep our kids eating healthy this summer?  Here are some tips on how to stay on track over the coming months.


Maintain regular mealtimes

Try to keep a consistent time for breakfast, lunch, and dinner. Do not skip breakfast as kids sleep in, and try to keep a regular family sit down dinner time, even though kids may prefer to stay out late playing. Without regular meals, kids will tend to grab a quick and easy snack instead of eating a healthy balanced meal.


Keep healthy snacks for times when you are on the go

Have an on the go snack bag packed and ready that you can take with you.  Include small snack bags of dried fruit, pretzels, nuts, water bottles, and other healthy snacks that you can keep in the car.  A small snack in the car can buy you enough time to get home so you will be able to avoid the drive thru or other less healthy snack option.


Have kids drink plenty of water and avoid sugar-filled drinks or sports drinks

Keep reusable water bottles filled in the fridge so kids will grab water instead of sports drinks, Capri Suns, and juice boxes.


Eat seasonal fruits and vegetables

There is so much fresh produce available during the summer – be sure to provide fruits and vegetables at meals and snacks. Try frozen grapes, frozen melon, or homemade all fruit smoothie instead of popsicles or other sugary frozen treats on hot days. Keep veggies washed and ready to grab in the fridge for snacks.


Limit the sweets

Carnivals, fairs, amusement parks, and vacations are magnets for sugary treats and fried foods.  You don’t have to say, “no” but try to balance the bad with the good.  Limit the amount of junk food you allow your kids to have and try to offset these treats with healthy balanced meals.


Try these cool treats this summer!  They are packed with nutritious ingredients but your kids will still love them!


Chocolate Covered Banana Pops


4 medium ripe but firm bananas

8 popsicle sticks

3 tablespoons finely chopped lightly salted peanuts (optional)

6 ounces good quality dark chocolate (60 to 70 percent cocoa solids), chopped


Peel, then cut each banana in half crosswise and insert a craft stick into each half. Place on a tray, cover with plastic wrap and place in the freezer until frozen, about 3 hours.

Place the peanuts in a shallow dish or on a plate. Melt the chocolate in the top of a double boiler over slightly simmering water, over the lowest possible heat, stirring frequently. Make sure the water is not touching the bottom of the top pan. Pour the melted chocolate into a tall glass. Dip each frozen banana into the chocolate, turning it to coat, and immediately roll in the peanuts. Place on a tray covered in waxed paper. Serve immediately or wrap individually in plastic wrap or waxed paper and freeze.


Easy Peesy Frozen Fruit

When kids crave something sweet and cold this summer, try frozen fruit!  Frozen fruit is a great substitute for ice cream and other frozen treats filled with sugar and fat?

Here are some great choices:

  • Bananas
  • Berries like strawberries, raspberries, and blackberries
  • Kiwifruit
  • Oranges
  • Pineapple
  • Grapes
  • Watermelon
  • Cherries


Here are some helpful tips to help you make a delicious and simple frozen treat:


Bananas – peel the bananas and cut them in half or leave whole and insert a popsicle stick through the center. Wrap in plastic (optional), lay flat on a baking tray and place into the freezer.


Berries – wash and remove stems before freezing.  Slice large strawberries before freezing.


Kiwifruit – peel and slice before freezing.


Oranges – peel and cut into quarters before freezing.


Grapes – wash and remove from the stem before freezing on a tray to avoid grapes freezing in clumps.


Watermelon – cut into bite sized chunks or skewer watermelon chunks to freeze


Cherries – wash and remove the stems before freezing cherries on a tray.  You will need to remove the pits before freezing for younger children.


Consider making a frozen fruit kebab by cutting the fruit into chunks and sliding onto kebab stick before placing in the freezer.



Health Contributor at Creative Bioscience
Hi I'm Rachelle, or "Elle" for short. I am a busy body, but always been a plus sized kinda girl. I've learned that my curves are sexy, and I can feel good about how I look without looking like a stick! I'm a work-a-holic and stay as active as I can with lots of projects, so I have to prioritize my health choices. Working for Creative Bioscience has opened my eyes to what you can do to supplement your diet, and manage things in a natural way. The advances that are being made in the health arena are so exciting, and we are on the front lines bringing the best of the best. Rachelle's favorite product is hCG 1234

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