Healthy Kids' Snacks

Keep young children from packing on extra pounds this summer

By Susan Schramm

San Marcos — Research shows that children gain weight three times as fast during the summer as during the school year.

It is the lack of structure in the summer, researchers say, that’s part of the problem. Kids have more opportunities to eat, play video games and watch television than during a typical school day. In other words, summer does not necessarily square with the common vision of kids playing outside all day and eating healthy foods.

Who is at fault for the roughly 17 percent of U.S. children who are obese and the even greater percentage who are overweight?

Schools have born much of the criticism as of late. Under fire for unhealthy lunches, vending machines and cuts in physical education, they’ve been blamed for neglecting students’ health needs. Actually, schools may do a better job than parents keeping children fit and trim. A new study of 5- and 6-year-olds indicates our nation’s children gain up to three times more weight during summer break than during the school year.

Although studies don’t indicate what’s behind the weight gain, we have a pretty good idea. Excessive snacking, poor food choices, too much television time and limited physical activity are likely to blame.

These factors contribute to childhood obesity year round, but the problem is magnified during the summer when many kids are free to eat and lounge as they please. The average teen drinks 868 cans of soda a year, and one 12-ounce can contains 10 teaspoons of sugar.

Studies show that nearly one-third of calories consumed by children and teens come from sugary drinks and snack-type foods. Snacking often occurs in front of the computer or television screen. Eating while watching television overrides our ability to know when to stop eating.



To avoid

summer weight gain:

• Limit TV/computer/video game time to two hours per day. Children younger than two shouldn’t watch any TV.

• Encourage at least 60 minutes of daily outdoor play.

• Choose water or sugar-free, calorie-free beverages.

• Offer sensible snack options such as granola bars, 100-calorie snack packs, dried fruit, almonds, whole-grain breads and cereals, low-fat or skim milk, low-fat cheese and yogurt and fruits and veggies.

• Pay attention to portion sizes. Sports drinks are often two or more servings per bottle and contain plenty of sugar. A 3-ounce serving of meat is about the size of a deck of cards.

• Limit pasta, potatoes and other sides to the size of your fist.

• Eat breakfast, and don’t skip meals.

• Limit fast food.



Now that school is out, many parents are looking for ways to keep their kids entertained and healthy during the hot summer months. One way to keep kids moving is to schedule structured activities. Along with increasing physical activity, limiting television is also important.

Excessive TV viewing with its fast-food advertising is linked to obesity in children. Limiting the time children view these types of advertisements will be beneficial to their weight and overall health. Its recommended that keeping healthy snacks like fresh fruits and vegetables in the home and choosing water as a beverage to help avoid junk food.



Snack Suggestions:

• Yogurt and a mini-muffin

• Chocolate milk and banana

• Graham crackers “painted” with pudding

• Trail mix

• String cheese and orange wedges

• Fresh fruit with yogurt dip

• Mini-bagel pizzas

• Cheese, crackers and grapes

• Cold pizza

• Turkey and cheese rolled in a tortilla to make a spiral sandwich



Kids are naturally excited about summer and parents can share in the excitement and make the most of the break by scheduling regular exercise and providing healthy food choices. With these tips and routines in place summer should be a breeze.

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