How to Avoid Summer Weight Gain in Kids

School’s out for the summer, and the kids are finally free to get outside and play. That plus the abundance of fresh fruits and vegetables should make summer the healthiest time of year for kids. The reality, however, is more disturbing.

According to a new survey done by the American Academy of Pediatrics and the YMCA, the amount of time kids spend watching TV or playing video games actually increases in the summer. Two-thirds of school age kids spend three or more hours a day in front of a screen when school is out. 

Kids also spend a bit more time engaged in sports or other physical activities during the summer than they do during the school year. But fewer than half get an hour of exercise each day.

And as much as we love to criticize those school lunch programs, they may actually be more nutritious than what kids eat at home during the summer. Most schools, for example, have now prohibited the sale of sugar-sweetened beverages on school properties. Is the same true at your house?

See also: Sugar Shock in our Schools

Excessive summer weight gain among school kids is now a widespread trend, and it’s particularly common in kids who are already overweight. But it’s not too late to reverse this trend.

See also: How to Fight Childhood Obesity

Five Ways to Head Off Summer Weight Gain

#1. Have a schedule. Although kids may enjoy staying up a bit later and sleeping in a little in the mornings, and longer days may have you pushing dinnertime a bit later, try to keep mealtimes and bedtimes somewhat consistent. This really helps cut down on unplanned snacking and poorly planned meals.

See also: The Power of Planning

#2. Limit screen time. The American Academy of Pediatricians recommends no more than 2 hours of screen time a day. That includes TV, movies, video games, computer, and tablet time. 

#3. Seek out active recreation. Going to a ball game or drive-in is a fun summer treat. But look for opportunities for more active fun as well: sign the kids up for a summer rec league, take them kayaking or canoeing, set up a volleyball or badminton net in the backyard, train for a 5K together (bonus points for one that raises money for a good cause), ride your bikes to the frozen yogurt place instead of driving. (Make sure everyone wears helmets.)

Organized recreational activities can also help keep kids occupied. Boredom is  a major factor in over-eating, in both kids and adults.

#4. Get them involved with healthy foods. One of my favorite ways to get kids interested in nutrition and healthy eating is to introduce them to gardening and cooking. You can give them a corner of the yard to “farm,” participate in a community garden, or go to the farmer’s market together.

With the extra time they have in the summer, ask older kids to take a more active role in meal planning and preparation. Teach them how to make gazpacho in the blender, how to make a homemade vinaigrette that’s worthy of those garden-fresh greens, or how to puree fresh fruit and make fruit pops for dessert.

See also: Get Kids to Eat Healthier

#5. Make the healthy choice the easy choice. Kids often have more unsupervised time on their hands in the summer. If the cupboards and fridge are full of sweets, treats and snacks, that’s what they’re going to be eating. Strictly limit the amount of junk foods and sweetened drinks you keep in the house and make sure there are plenty of healthy options easily accessible.

See also: Why We Overeat

Place bags of baby carrots, grape tomatoes, and other prewashed raw veggies at eye level in the fridge, along with some string cheese and hummus. Put a bowl of fruit on the counter. Even if they will be at home for lunch, it can be helpful to help them “pack” a lunch in the morning, the way they would for school, so it’s ready and easy to grab when they get hungry.

Everybody Wins

The great thing about all of these strategies that that they don’t just help the kids. Everybody wins when you make your schedule and your environment more conducive to healthy choices.

How do you keep your kids healthy in the summer? Head over to the Nutrition Diva Facebook page and let me know if you have any other tips.

References:

Franckle R, Adler R, Davison K. Accelerated Weight Gain Among Children During Summer Versus School Year and Related Racial/Ethnic Disparities: A Systematic Review. Prev Chronic Dis 2014;11:130355.

Moreno JP, Johnston CA, Woehler D. Changes in weight over the school year and summer vacation: results of a 5-year longitudinal study. J Sch Health. 2013 Jul;83(7):473-7.

Kids eating watermelon image courtesy of Shutterstock.