Summer Nutrition Tips for Families
By Karen Overgaard, L.P.N.
Hydration!
Six to eight glasses of water is the daily recommendation. The amount of fluid each child needs depends upon his or her body composition, what type of physical activity they are involved in and, of course, the outdoor temperature. Due to the fact that children are smaller and generally more active than adults, they tend to dehydrate faster. Always have a water bottle close at hand and give children periodic reminders to drink.
Summer Picnics: Kids Love to Eat Outdoors
The meal becomes an adventure and everything seems to taste better. Make it a family event and take the children to the local farmer's market to help in making selections for the picnic fare. Encourage choices of seasonal, organic fruits and vegetables to replace some of the standard picnic foods. When choosing produce, check the sticker code. Conventionally grown produce will have a 4 digit code. Organically grown produce will have a 5 digit code, the 1st digit will be a 9.
Satisfy the sweet urge with a few quick, easy, and healthy recipes!
Watermelon Smoothie
In a blender, combine:
1 cup of seedless watermelon chunks
1 container (6 oz.) organic lemon yogurt
1 teaspoon of agave nectar
4 ice cubesMix to a smooth texture and serve. (adapted from Prevention)
Tropical Breeze
½ pineapple 1 cup plain yogurt
1/4 cup dried coconut flakesCut pineapple into bite sized chunks. Mix all ingredients together in a bowl. Enjoy!
Makes 4 servings
Preparation time:10 minutes (Rosenthal)
Sources:
1.Olivier, Suzannah, "Healthy Food for Happy Kids"
2.Rosenthal, Joshua "Integrative Nutrition: Feed Your Hunger for Health and Happiness"
3.Sass, Cynthia, MPH, RD- Prevention’s Nutrition Director, “3 Decadent Desserts,” Prevention magazine, June 2008.
Created 5-20-08
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Karen Overgaard is a recognized expert in the field of holistic nursing, a member of the American Holistic Nurses Association, and serves on the Advisory Board for Integrative Touch for Kids. She has over 20 years in clinical nursing experience. In addition to her position as a primary care nurse working in Old Tappan with Dr. Lawrence Rosen, Karen is certified as an instructor in infant massage, yoga, fitness and dance; and is a Reiki Master. Most recently, Karen coordinated the Kids’ Weigh to Health program at Pascack Valley Hospital for children with weight and nutrition issues. She is currently a student at the Institute of Integrative Nutrition in N.Y.C.
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