Healthy Habits for Happy Kids: Supporting Children’s Nutrition Over the Summer Break

Summer is a welcome pause from the school-year routine—a time for play, relaxation, and perhaps a few more ice creams than usual! But it’s also the perfect opportunity for parents to gently guide their children toward healthier eating habits that will support their growth, mood, energy, and focus—especially with the new school term just around the corner.

As a Nutritional Therapist and a parent, I know that feeding children well isn’t always easy. Mornings are hectic, kids can be picky, and let’s face it—some days, survival mode takes over. But even small, realistic changes over the summer can have a big impact on your child’s health and wellbeing—and make the transition back to school smoother for everyone.

Here are a few simple and achievable tips to help you build healthy foundations this summer:

1. Use Summer as a Reset for Breakfast

School mornings can be chaotic, often leaving little time for a nutritious start to the day. Use the slower pace of summer to experiment with breakfast options your child enjoys and that keep them fuller for longer.

Try this:

• Make breakfast together—overnight oats, egg muffins, smoothie bowls, or banana pancakes are fun and easy.

• Add protein: Nut butter, seeds, eggs, yoghurt (dairy or non-dairy), or a protein-rich smoothie can help stabilise blood sugar and energy levels.

• Let them choose between two healthy options to give them some control.

  
  

2. Get Involved with Food (Without the Pressure)

Summer holidays provide a chance to involve kids in choosing, preparing, and even growing food.

Try this:

• Take them to a local farmers’ market or let them pick a new fruit or veg to try each week.

• Give them simple kitchen tasks—washing veg, stirring, or assembling wraps or salads.

• Grow something small like herbs or strawberries—they're more likely to try food they’ve helped nurture.

  
  

3. Balance the Treats

Holidays naturally come with more treats—and that’s OK! Enjoying the occasional ice cream or BBQ isn’t the issue; it’s about maintaining some balance so children still get the nutrients they need to thrive.

Try this:

• Offer nourishing foods alongside treats rather than making anything “off-limits.” For example, pair an ice cream outing with a homemade veggie-packed dinner.

• Keep fruit and veg options visible and easy to grab—cut-up melon in the fridge, chopped carrots, or frozen berries to snack on.

  
  

4. Keep Some Structure in Mealtimes

Without the rhythm of the school day, it’s easy to fall into grazing or skipping meals altogether. Gently maintaining some mealtime structure over the summer helps regulate appetite, mood and digestion—and makes back-to-school mornings less of a shock.

Try this:

• Stick to three meals and one or two snacks at roughly the same time each day.

• Have a family meal once a day when possible. It doesn’t have to be perfect—just a chance to connect and model positive eating habits.

  
  

5. Support Picky Eaters with Curiosity, Not Pressure

Trying new foods can feel overwhelming for some children, especially if mealtimes have become a battleground. Use the relaxed summer vibe to lower the stakes and encourage curiosity.

Try this:

• Introduce new foods alongside familiar favourites, without pressure to eat them.

• Make food fun: turn veggies into faces, make colourful skewers, or let your child “rate” new foods with stars or stickers.

• Talk about what food does rather than whether it’s “good” or “bad”—e.g. “Carrots help our eyes see better in the dark!”

  
  

6. Prepare for September, Gently

As summer draws to a close, begin to transition into a routine that mirrors the school day—especially around meals and sleep.

Try this:

• Gradually shift wake-up and breakfast times earlier in the last week of August.

• Test out lunchbox ideas ahead of time to see what your child enjoys.

• Batch cook and freeze a few healthy options for the freezer to ease into the new term.

Final Thoughts

The goal over summer isn’t perfection—it’s progress. Healthy eating for children isn’t about restriction; it’s about providing nourishing options, modelling balanced habits, and making food enjoyable and stress-free.

Even small tweaks—like adding protein to breakfast or involving your child in food prep—can make a meaningful difference to their energy, mood and immune resilience. By making the most of the slower pace of summer, you can help lay the foundations for a healthy, happy September.

If you’d like personalised support or lunchbox inspiration tailored to your child’s needs, I’d love to help—feel free to get in touch.