It’s important to keep your kids cool, hydrated, and energized with summer in full swing. Here are some refreshing and nutritious ideas your little ones will love!
Stay hydrated!
Water-rich summer produce like watermelon, cucumbers, and berries are perfect for hydration on hot days.
Get your kids involved!
Let them create their own colorful fruit kebabs with seasonal fruits. They keep everyone hydrated and provide essential vitamins, minerals, fiber, and antioxidants. It’s a win-win!
You can also infuse water with fresh fruits to make hydration fun. Or blend fruits with coconut water or a splash of 100% fruit juice and put them in the freezer to create delicious, homemade popsicles.
Provide nutrient-rich snacks.
Keep your kids energized during summer with some delicious and nutrient-rich snacks that also beat the heat:
- Frozen grapes and blueberries: Freeze grapes and blueberries ahead of time for a refreshing, sweet, and nutritious treat that's perfect for hot summer days.
- Veggie sticks with dip: Serve carrot sticks, cucumber slices, bell pepper strips, and cherry tomatoes with hummus or a creamy yogurt-based dip for fiber, vitamins and minerals, protein—and a satisfying crunch.
- Yogurt parfaits: Layer yogurt with granola and fresh fruits for a parfait packed with protein, calcium, and probiotics for gut health. You can also blend fruit and yogurt together, put the mix into molds, and freeze for creamy popsicles.
- Fruit smoothies: Blend frozen berries and bananas with milk or soy milk for calcium, oats for fiber, and peanut butter for protein. An added bonus? Your kids will love the purple color from the frozen berries!
Make recipes that are easy and fun.
Hands-on meals are a great way to have fun together and teach your kids about cooking, nutrition, and different cuisines. This can boost their self-esteem, teach them important skills, build creativity, and encourage nutritious food choices.
- Personal pizzas: Let them create personal pizzas on whole wheat pita bread or English muffins. Top it with their favorite sauce, cheese, and vegetables.
- Vietnamese spring rolls: Make spring rolls with shrimp, tofu, or chicken, and crisp vegetables like cucumbers and carrots. You can also add avocado for some healthy fats. Wrap it all up in rice paper and serve with a quick homemade peanut sauce.
- Taco bar: Have your kids build their own tacos using whole wheat tortillas, beans, vegetables, and other fun and colorful toppings.
These fun and nutritious ideas will keep your kids cool, energized, and happy while they play outside!
Links to websites or resources: Wic.utah.gov