Healthy Eating for Kids During the Summer Months

Summer brings long days, outdoor play, and more flexible schedules—but it can also disrupt regular eating patterns for kids. Without the structure of school meals, it's important for families to stay intentional about nutrition. Making healthy food choices during the summer helps support children's energy levels, growth, and overall well-being.

Use MyPlate as a helpful guide to build balanced meals:

Half the plate should be fruits and vegetables: Aim for a colorful variety to provide a range of nutrients and antioxidants. Fresh, frozen, or canned (in juice or water) are all great options.
One-quarter of the plate should be lean protein: Good choices include grilled chicken, beans, turkey, tofu, eggs, and fish.
The other quarter should be whole grains: Brown rice, whole grain pasta, or whole wheat bread help provide fiber and lasting energy.
Include low-fat dairy such as milk, yogurt, or cheese for calcium and vitamin D.

Focus on Fruits and Vegetables

Summer is the perfect time to explore seasonal produce. Kids are more likely to try new fruits and vegetables when they're involved in choosing or preparing them.

Try adding chopped veggies to sandwiches, wraps, or pasta salads.
Keep cut-up fruits and vegetables in clear containers in the fridge for easy snacking.
Create fruit kabobs or smoothie bowls for fun, refreshing treats.

Choose Lean Proteins

Protein supports muscle growth and keeps kids feeling full longer.

Grill lean meats or fish for quick summer dinners.
Incorporate plant-based proteins like beans, lentils, and nuts.
Use hard-boiled eggs, hummus, or nut butter for easy, protein-rich snacks.

Keep Kids Hydrated

Proper hydration is especially important in hot weather when kids are more active.

Encourage water as the main beverage throughout the day.
Make water fun by adding natural flavor:

Fresh or frozen berries
Citrus slices (lemon, lime, orange)
Fresh herbs like mint or basil

Offer fruits high in water content, like watermelon, cucumbers, and oranges.

Final Tips

Maintain regular meal and snack times, even with a flexible summer schedule.
Involve kids in planning meals, shopping, and cooking to build healthy habits.
Keep healthy options visible and convenient to encourage better choices.

With a little planning and creativity, summer can be a season of delicious, nutritious meals that keep kids fueled and thriving.

Feeding children during the summer months can place extra strain on a family's food budget, especially with more meals and snacks eaten at home. To help manage costs, consider planning meals around weekly store ads and sticking to a shopping list to avoid unnecessary purchases. Below are resources for Douglas County families to consider to supplement their food needs for the summer months.

Baldwin School District- Details for weekly meal kits is available at: https://www.usd348.com/for-parents/food-service/summer/

Douglas County Food Resources Guide- An extensive list of Douglas County food pantries is available at: https://bit.ly/dgco-food-resources

Feeding Eudora- Meals are served at the Eudora Library Tuesday through Thursday in the months of June and July (with the exception of the week of the 4^th of July).

Lawrence School District- Information about weekly meal kits and on-site lunch options is available at: https://www.usd497.org/parents-and-students/programs-and-services/food-service/summer-meals

This publication is from the 2025 K-State Research and Extension Douglas County Summer Newsletter