Help Kids Learn New Skills to Be Healthy During the Summer

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A multi-ethnic group of elementary age children huddled together for a photo. They are embracing each other while smiling and laughing.

Helping children have healthy bodies and minds is as important as it ever was.

You can help your kids prepare mentally, physically, and emotionally for the upcoming school year with healthy and fun summer activities. Learning new ways to be healthy can help children:

  • Handle stress well—through physical activity and taking steps to change upsetting thoughts.
  • Relate to others—by encouraging positive social interactions and emotional awareness.
  • Make healthy choices—about how they eat and play.
Teens playing a friendly game of soccer in a yard.

Playing outdoor games can keep kids physically active.

Physical Activity

Children and adolescents need to be physically active for at least an hour every day. Here are some ideas for helping your child get more activity this summer:

Ideas for Indoor Activities

  • Play games that encourage movement. Get tips to help your family be physically active when rain or heat keep you from going outside.
  • Watch this video for tips to help your kids stay active indoors.
  • Try new physical activities to strengthen their body. Get examples of these activities that include things your child can enjoy doing around the house.

Ideas for Outdoor Activities

  • Plan physical activity around your day. Use these ideas to plan and add physical activity before, during, and after camp or other daytime events.
  • Discover a fun new activity. It can be rewarding and fun to try a new activity or learn a new sport with friends!
  • Explore nature. Use this Family Nature Club Toolkit to plan and share outdoor experiences with friends or family.

Summer Goals for Your Child:

  • Get 60 minutes of physical activity each day.
  • Get outside when possible.
  • Try new activities.

Summer Goals for Your Child:

  • Get 60 minutes of physical activity each day.
  • Get outside when possible.
  • Try new activities.
A little boy picking vegetables from a bowl on a kitchen counter.

Adding a fruit and more vegetables can make salads fun to eat.

Healthy Eating

Children and adolescents need to eat a variety of fruits, vegetables, whole grains, low-fat or non- dairy, and proteins. Here are some ways to help your child eat more healthy foods.

  • Use an app! If your child uses a phone or tablet, download the Dining Decisions app to help them learn about healthy food choices at home or on the go.
  • Use games or activities to promote healthy eating. Find a list of interactive websites and activities that are right for your kids for different grade levels.
  • See what changes you can make to the family menu. Learn about GO, SLOW, and WHOA foods to help you plan your grocery list. Learn healthy eating tips that will help you add healthy fats and fiber, cut sodium, and get a variety of colors on your plate.

Try new foods or meals with your child.

  • Make a new recipe with your child. Choose a kid-friendly recipe that includes a fruit or veggie they like. It’s a great way to bond and encourage healthy cooking habits in the home.
  • Try a new fruit or vegetable. Use a list of fruits and vegetables and ask your child to pick some to try. Give your child a chance to “rate” the fruit or vegetable using this Kids Food Critic activity to make exploring new foods more exciting.
  • Choose water over sugary drinks. Get tips on how to rethink your drink.
  • Provide a variety of healthy foods for breakfast. A healthy breakfast can include foods that aren’t traditional breakfast foods. Here are some quick and easy tips for making healthy breakfasts for kids.

Summer Goals for Your Child:

  • Eat fruits and vegetables with each meal.
  • Eat less sugar.
  • Practice making healthy food choices as a family.

Summer Goals for Your Child:

  • Eat fruits and vegetables with each meal.
  • Eat less sugar.
  • Practice making healthy food choices as a family.

Safety Considerations

How to be safe when preparing and eating food:

Safety Considerations

How to be safe when preparing and eating food:

Why Healthy Eating Is Important

Why Healthy Eating Is Important

A father and daughter planting a sprout in a raised-bed garden together.

Gardening together can foster teamwork and improve mood.

Emotional Well-Being

Here are things you can do to help your child improve their mental health and emotional well-being:

  • Help your child recognize and manage emotions, set and achieve positive goals, and make responsible decisions. Check out these resources.
  • Encourage your child to get enough sleep and less screen time. Check out this infographic on the right amount of sleep for children and tips for good sleep. Help your child get less screen time and more “lean” time doing physical activity.
  • Use positive parenting tips to help your child discover their inner strength, build their confidence and know they belong and matter. Kids are empowered when they feel understood and trusted. See testimonials from youth on what makes them feel and be their best.
  • Get active in your community. Camps and other youth programs outside of school provide opportunities for children to try new activities, develop relationships and social skills, and be physically active. Visit your county’s parks and recreation office or website for information on free summer sessions near you.

Summer Goals for Your Child:

  • Get plenty of sleep each day.
  • Practice positive thinking.
  • Reduce screen time.

Summer Goals for Your Child:

  • Get plenty of sleep each day.
  • Practice positive thinking.
  • Reduce screen time.

References

  1. Michael SL, Jones SE, Merlo CL, et al. Dietary and Physical Activity Behaviors in 2021 and Changes from 2019 to 2021 Among High School Students — Youth Risk Behavior Survey, United States, 2021. MMWR Suppl 2023;72(Suppl-1):75–83. DOI: http://dx.doi.org/10.15585/mmwr.su7201a9.