University of Findlay Health Expert: Healthy Living During Summer Break
Summer break is a time for kids to relax, reset, and be a kid. However, healthy food choices, sleeping habits, and exercise should not fall by the wayside. University of Findlay assistant professor of teaching in the physician assistant program, Amy Phillips, DMSc. provides advice to kids and parents during the summer months.
When it comes to healthy food habits and eating, Phillips encourages kids to eat the following daily:
- 3-5 servings of vegetables
- 2-4 servings of fruit
- 6-11 servings of bread, cereal, or pasta
- 2-3 servings of lean protein
- 2-3 servings of low-fat milk, yogurt, or cheese
When kids are home for the summer, it is easy to gravitate toward sugary snacks and drinks that provide little nutritional value. In addition, processed foods like hot dogs, pickles, and potato chips are convenient but contain large amounts of sodium, so it is important to read labels. Phillips recommends making healthy snacks readily accessible. “Prepping healthy food is an excellent way to ensure you have snacks available for your kids,” she said. Phillips recommends cutting washed fresh fruits and vegetables and storing them in the fridge for easy grab-and-go access throughout the week.
Phillips also recommends making the most out of the nice summer months, encouraging grilling when possible. “If we can utilize the grill in the summertime, that is going to be a better way to cook without the need for additional fat,” she said.
Another struggle for parents is sleeping habits, as kids view summer break as a time to stay up late playing games and watching TV. “In the summer we know there is a bit of flexibility with wake and sleep times, but it is recommended to keep kids on a good sleep routine,” said Phillips. “Sleep is necessary for healthy growth and development, and poor sleep is associated with daytime behavioral issues and increased parental stress.” Phillips recommends keeping a set bedtime for kids, limiting stimuli before bed, encouraging a dark and quiet bedroom, and reading before bed. “Reading with your kids is a great way to help them wind down and get ready for bed,” said Phillips.
While the warm summer months can make snacking and bedtime more difficult, it is also more inviting to kids looking to go outside and play. “Activities such as cycling, swimming, basketball, running, and soccer can be beneficial to a child’s health,” Phillips said. “It increases cardiovascular endurance, improves large muscle strength and coordination, increases flexibility, maintains proper weight, and helps to reduce stress.” Kids 6-17 years old are encouraged to get 60 minutes or more of moderate-to-vigorous physical activity daily.
Before sending your kids out to play, Phillips encourages parents to keep safety in mind. She suggests talking to kids about park safety, street safety, pool safety, biking safety, and protecting the kids with proper hydration and sunscreen. “We want kids to have fun during their summer break, but ensure they are doing so in a safe and protected manner,” Phillips said.
Post Views: 83
Latest Newsroom
- Creator of PBS children’s show ‘Arthur’ to speak at UF May 10The University of Findlay’s Mazza Museum invites area residents on Saturday, May 10 to an evening of storytelling, art, and fun with Emmy Award-winning illustrator and author Marc Brown. The creator of the beloved “Arthur” books and PBS children’s series […] The post Creator of PBS children’s show ‘Arthur’ to speak at UF May 10 appeared first on Findlay Newsroom.
- Indy 500 winner Sam Hornish Jr. to speak May 2 at ‘Fridays at Findlay’The fast lane of professional auto racing will take the driver’s seat for the May 2 “Fridays at Findlay” presentation at the University of Findlay. Sam Hornish Jr., Indy 500 winner and NASCAR driver, will speak on “Life Lessons from […] The post Indy 500 winner Sam Hornish Jr. to speak May 2 at ‘Fridays at Findlay’ appeared first on Findlay Newsroom.
- Generous UF alumni and friends set new records on Day of Giving 2025University of Findlay alumni, friends, faculty, staff, students, and the local community came together on Day of Giving 2025 to support “the full Findlay experience” for a new generation of Oilers – and they also set several new records in […] The post Generous UF alumni and friends set new records on Day of Giving 2025 appeared first on Findlay Newsroom.
- Mazza Museum Enhanced for Color BlindKiwanis Club Enhances Mazza Museum Experience for Color Blind Visitors The University of Findlay’s Mazza Museum has expanded its accessibility accommodations with EnChroma glasses for color blind individuals, thanks to a generous gift from the Kiwanis Club of Findlay. The […] The post Mazza Museum Enhanced for Color Blind appeared first on Findlay Newsroom.
- 20th Annual Spring Horse Sale at the University of FindlayThe University of Findlay’s equine marketing class will present the 20th Annual Spring Horse Sale on Saturday, April 26th at the Western Farm’s Dale Wilkinson Arena located at 14700 Ohio 68, south of Findlay. Riding demonstrations are set to begin […] The post 20th Annual Spring Horse Sale at the University of Findlay appeared first on Findlay Newsroom.
- ‘Farmyard Fables’ at Mazza Museum for Funday Sunday on April 6Down-on-the-farm family fun will be featured April 6 during the “Funday Sunday” program at University of Findlay’s Mazza Museum. The event, which is free and open to the public, features the theme of “Farmyard Fables.” “I’m very excited for our […] The post ‘Farmyard Fables’ at Mazza Museum for Funday Sunday on April 6 appeared first on Findlay Newsroom.