3 Tips To Help Your Family Have a Healthy Summer

School is out and summer vacation is underway for many. If you’re wondering how you’re going to keep your kids entertained for the next three months, you’re not alone. Try these three tips to fill the summer days in a way that is healthy for the whole family. 

1. Set Daily Goals

Set realistic goals for yourself and your kids this summer with the 5-1-2-0 Healthy Lifestyle Rule. Each day, aim for:

• 5 or more servings of fruits and vegetables.
• 2 hours or less of screen time.
• 1 or more hours of physical activity.
• 0 beverages with added sugars. 

Additionally, set a consistent wake-up time to stick with throughout the summer. “Ideally, the child’s wake-up time should be no more than two to three hours later than their wake-up time during the school year,” shares Colleen Olszewski, MD, a pediatrician with ProMedica Physicians Perrysburg Pediatrics. “This will help you and your child stick to a routine, making your days more predictable.”

2. Bucket Your Time

Having a whole day to fill with activities can seem overwhelming. Scheduling out your day can help it become more manageable. Start with the following time buckets to fill 6 hours of your day:

• 2 hours of screen time. This includes time spent watching television, playing on a tablet or computer or playing video games.
• 2 hours of creative time. This time could be filled with a variety of activities depending on your child’s interests. Ideas include arts and crafts, reading, story writing, board games or imaginative/pretend play.
• 1 hour of physical activity. Get moving outside or find a movement video for kids on YouTube and follow the prompts to get your hearts beating.
• 1 hour for mealtime. Fill everyone’s plate with fruits and vegetables, whole grains and a lean protein. Involve the kids in the prep and clean-up of mealtime for more learning opportunities.  

3. Model the Behavior

When it comes to encouraging healthy activity for your kids, the best thing you can do is model the behavior that you desire. “Find activities that you all enjoy and can do together throughout the summer,” Dr. Olszewski explains. Any activity that gets your heart rate beating faster than its resting rate is a great option – biking, swimming, going to the park, or another activity your family enjoys. 

The same goes for your diet. Stay away from drinks with added sugar and eat your fruits and vegetables. “Before opening anything with a wrapper, make sure you’ve eaten at least five servings of fruits and veggies that day,” Dr. Olszewski recommends. 

Another great way to encourage your kids to eat healthy is to meal plan with them. Allow them to be a part of the process of selecting the meals and snacks they can eat, and make sure you have fruits and veggies that they enjoy on hand.

While we’re just beginning to enjoy the warm temperatures of summertime, they will be gone before we know it. “Get outside and enjoy summer with your kids while you can this year,” Dr. Olszewski encourages. Maybe you’ll find a new activity that the whole family loves and you can do together year-round.  

Colleen Olszewski, MD
Dr. Olszewski is a pediatrician with ProMedica Physicians Perrysburg Pediatrics. View her profile.