Summer is here and many families are getting ready to enjoy a few days or weeks away from home. Whether it’s time at the lake, camping in the woods, or a trip to visit friends and family members, summer vacations can be both healthful and fun.
Susan Nitzke, UW-Extension nutrition specialist and Professor Emerita in Nutritional Sciences at UW-Madison offers some tips.
–Be active with your children. Pack clothing and equipment you need for physical activity such as sneakers, rackets and balls, comfortable clothing, water bottles, kites and frisbees. “When you can’t be outside, think of active indoor games such as jumping rope or a game of catch with balloons,” suggests Nitzke.
–Check out fitness opportunities at your destination and recreational stops along the way. A quick computer search can help you find hiking trails, swimming pools, playgrounds and bike rental shops.
–Eat meals together as a family as much as you can. If you need to eat at fast food restaurants or sandwich shops, be sure to watch portion sizes and select foods that are low in fat and added sugars. For example, a small burger with a side salad and a glass of milk is reasonably balanced. “If the restaurant offers whole grain buns, carrot sticks and low-fat milk, take advantage of those options,” says Nitzke. If you want dessert after your meal, look for menu items that feature healthy ingredients such as fruit and yogurt parfaits. Or split a richer dessert like a cupcake or dish of ice cream between two or more family members.
–Remember that beverages are as important as food choices. When eating away from home, children and adults are more likely to drink sugary beverages. “Favor water, low-fat or nonfat milk, and 100 percent fruit juice over sodas, fruit-flavored drinks and sports or energy drinks,” says Nitzke.
“When selecting snacks for your car, camper or hotel room, keep fruits, vegetables, whole-grain crackers and healthy beverages handy and available. “That way, eating healthfully won’t require extra time and effort,” says Nitzke.
For more information on family nutrition, check with your Richland County UW-Extension office at 647-6148 or visit http://www.choosemyplate.gov/kids/index.html and http://www.letsmove.gov/healthy-families.
