Make summer vacations fun and nourishing with 3 simple and easy steps

In this article, Sheryl Salis, Registered Dietician and Founder, of Nurture Health Solutions, Saffola Nutrition Partner, shares three easy, simple, and effective steps to ensure your child's summer vacation is an interesting and nourishing experience, a stepping stone towards a healthier lifestyle in the future.

Nourish the body with good fats rather than bad fats

Good fats and lean proteins are crucial for a child's growth and development. Foods like nuts, beans, seeds, eggs, avocados, and fatty fish are great sources of good fats. However, for those who find it challenging to get their kids to eat these foods, there are interesting ways to incorporate good fats into their meals.

Convert them into delicious snacking options! Kids love to snack, especially during the leisure time of summer vacation. Explore adding nuts such as almonds, cashews, peanuts, and sunflower seeds to pasta or stir-fry colorful veggies with protein sources like meat, chicken, egg, and fish. Get creative by decorating sandwiches, burgers, or scrambled eggs with slices of avocado. For a refreshing snack, whip up munchies like yogurt dips or hummus with summer fruits like mangoes, lychees, and vegetables.

Cooking with healthy cooking oil is also crucial as it is a source of good fats. You can rotate between plant-based oils or choose blended oils that provide a good balance of MUFA (Monounsaturated fats) and PUFA (polyunsaturated fats) along with essential vitamins and antioxidants. Additionally, good fats help slow digestion and will keep kids satiated throughout the day.

Focus on flavor but low on added sugars and sodium

Indulging in small, tasty nibbles and refreshing drinks is a staple of summer vacations for kids. Instead of reaching for packaged options that contain added sugar, sodium, and preservatives, you can whip up healthier, homemade options that are just as delicious. For a cooling, flavourful sip, try freshly squeezed seasonal fruit juice, tangy lemonade, creamy buttermilk, or water infused with cucumber, watermelon, or mint. Similarly, encourages the enjoyment of eating sweet seasonal fruits like berries, melons, and mangoes. Homemade yogurt parfaits layered with fresh fruit or a square of dark chocolate are perfect to satisfy sweet cravings without the worry of excess added sugar.

When it comes to bites, consider cutting back on serving bread, biscuits, and other processed foods since they are high in salt. Too much sodium can affect kids’ health in the long run. Instead, prepare home-cooked meals with whole grains, fruits, and veggies. You can season the dishes with pepper, lemon, tamarind, or amchur powder to enhance the flavor without relying too heavily on salt. These minor adjustments can help kids develop healthy eating habits while still enjoying the fun of summer vacation.

Enjoy the outdoors for physical activity and soak in the sun

Outdoor activities are great for kids, offering multiple benefits, including building bone strength and stamina and maintaining a healthy body weight. Summer vacations present the perfect opportunity to encourage your kids to embrace outdoor activities, soak in the sun, and enjoy Vitamin D-rich fresh air. There are numerous fun physical activities to keep them happily occupied, such as playing sports, going for nature walks, cycling, practicing karate, swimming, or dancing. Aim for at least 30-60 minutes of activity most days of the week to ensure overall health and well-being.

Remember to prioritize hydration by encouraging your children to drink water throughout the day, especially during outdoor activities, to stay cool and prevent dehydration.

Make healthy habits a part of your child's daily routine with RozKeHealthySteps. These simple and enjoyable steps will make their summer break fun while guiding them towards a healthier lifestyle. So, let this summer vacation kick-start positive habits that instill a lifelong appreciation for healthy living.

Attributed to Sheryl Salis, Registered Dietician and Founder, Nurture Health Solutions, Saffola Nutrition Partner.