Less snacking, more activity: Making summer vacation healthier

Later bedtimes, endless outings, a refrigerator that becomes a place of pilgrimage, and extra hours in front of a screen: in the absence of a routine, summer vacation is a challenge in almost every home. When there is no clear school structure, bells, or regular mealtimes, eating habits often become erratic. Many children eat out of boredom, habit, or simply because food is readily available. The good news is that a few small changes at home can make a big difference, helping children maintain balance while still enjoying their summer.

Make the healthy choice the easy choice

Children eat what is accessible. If a bowl of fruit is placed on the table at eye level, cut vegetables are waiting in the fridge, and water bottles are within reach, the chance they will choose them is significantly higher. Conversely, if the most available items are snacks and sweets, those will likely be their first choice.

Keep a simple and healthy base

Even during summer vacation, there is no reason to abandon the basic principles of good nutrition: vegetables, fruits, whole grains, legumes, simple home-cooked food, and plenty of water. This isn't about radical menus or prohibitions, but about habits that provide lasting satiety, reducing those "boredom snacks" so common in summer.

Create soft boundaries

The vacation doesn't need to run on a rigid clock, but a basic structure is helpful. Setting intervals between meals, having dinner at a relatively fixed time, and reducing random snacking creates an order that makes life easier for both children and parents.

Don't skip breakfast

Even if children wake up late, it is worth keeping breakfast. A whole-wheat sandwich with an omelet or a legume spread—like homemade hummus—along with vegetables and water, provides a good start to the day and prevents the prolonged hunger that leads to constant snacking later on.

Use the summer for family meals

One of the best opportunities of the vacation is sitting together at the table. Shared meals are a time for conversation, family connection, and discovering new flavors. Children who eat with their family regularly tend to develop better eating habits. Even at the beach or pool, you can maintain balance by bringing cut vegetables, fruits, and nutritious sandwiches from home. Remember, a popsicle or ice cream is part of summer; don't make them the enemy, just include them as part of an overall balance.

Don't forget water

In the Israeli heat, hydration is essential. A cold, accessible bottle of water can make a difference, especially if you make it more inviting with lemon slices, mint, or fruit. This encourages drinking and reduces the desire for sugary beverages.

Bring the children into the kitchen

Turn the kitchen into a family activity. Preparing fruit skewers, fruit and yogurt smoothies, oatmeal pancakes, or homemade snacks can be a fun pastime. Moreover, children who participate in food preparation are often more open to experimenting with new dishes.

Lead by example

Children learn less from what they are told and more from what they see at home. They notice what their parents eat, when they snack, and how they talk about food. The best way to encourage healthy habits is not just to explain what is right, but to practice it together.

Shahar Harel, pediatric dietitian, director of Maccabi Active at Maccabi Healthcare Services, Central District.