Fuelling children for summer fun

School is out and summer fun is well underway. Children are off and running, playing and enjoying being summer active. But what’s the best fuel to ensure your children stay healthy and well energized to make it through their fun-filled days? There’s no need to purchase special beverages or foods that are marketed to athletes. Just follow the recommendations in Canada’s Food Guide and be confident your children are getting the essential nutrients they need to be healthy and active.

Every day should start with a balanced breakfast and the summer holidays are no exception. Include servings from at least three of the four food groups — make one of them a vegetable or fruit serving. Carbohydrates are especially important for active living. Choose whole grains for your carbohydrates more often as they contain fibre and starch that will keep your children satisfied and provide their muscles with the fuel they need to keep active. Try a bowl of whole-grain cereal, for example, with lower fat milk and fresh, in-season berries on top.

To help your children make the most of an active afternoon, fuel them with a balanced lunch. Include servings from at least three of the four food groups — one serving should come from the vegetable and fruit food group, and one serving from the milk or alternatives food group. Research has shown that children who consume milk products with their lunches are more likely to meet their calcium needs. Calcium is important for proper muscle function and the growth of strong bones and teeth. Try a tuna sandwich on whole-grain bread with half a cup of baby carrots and sliced green peppers and a small container of chocolate milk.

If your children are active all day long, they’ll need small snacks throughout the day. Their small tummies need small meals and snacks to meet their energy and nutrient requirements. A healthy snack includes servings from at least two of the four food groups. Again, try to make one of these servings a vegetable or fruit. Veggies and fruit are super healthy, contain fibre, and have a high water content, which helps ensure that your active child stays well-hydrated.

Because children are smaller than adults, they are at greater risk for dehydration and overheating because they sweat less than adults do, and produce more heat when they’re active. Encourage your child to sip water often. Don’t wait for them to tell you that they’re thirsty — they may already be slightly dehydrated by then.

If your child is active for more than 90 minutes, or if it is extra hot outside, consider making your own sports drink.

Mix together one cup of cold tap water with one cup of 100 per cent pure fruit juice and a pinch of salt. This mixture will replace electrolytes that may have been lost through sweating, count towards meeting Canada’s Food Guide vegetable and fruit recommendations, and save you money. Prepared sports drinks are simply water, sugar and salt. Though marketed heavily to children and youth, they really are not necessary.

When bringing food from home for a fun-filled day of activity, remember to play it safe. Use an insulated lunch bag or cooler and ice packs to ensure cold food remains cold. Try freezing your beverages and use them as ice packs. They will thaw and be ice cold just in time for your lunch break.

For more information on healthy eating or food safety, phone the Sudbury & District Health Unit at 522-9200 or visit www.sdhu.com. Visit the EatRight Ontario website at www.EatRightOntario.ca. To speak with a registered dietitian, for free, phone EatRight Ontario at 1-877-510-5102.

With a little planning, you can fuel your children with healthy food for a summer full of fun.

Lesley Andrade is a public health nutritionist at the Sudbury & District Health Unit. She works on the School Health Promotion Team, and focuses on child and adolescent health, healthy weights, and the creation of a healthy school nutrition environment. This is the last in a series of five columns.