Summer break offers a change from typical routines and more time for relaxation and getting outdoors.
For many parents and caregivers, June through August means juggling work commitments while kids are at home, managing erratic schedules and struggling to fill long, unstructured days. There’s no doubt that this time away from school leads to unique challenges when it comes to food and nutrition.
A staggering three‑quarters of working parents report their work focus suffers because of unpredictable summer schedules, and 87 percent say their productivity is disrupted when children are out of school. Plus, nearly half of these families struggle to line up supervised care with their job hours and even more report having difficulty finding or affording summer childcare.
Many families across Southern California cobble together unstructured care from relatives, babysitters, local day camps and hybrid work-from-home schedules. These disjointed childcare options typically don’t offer consistent support with breakfast and lunch like the school meal programs do during the academic year.
The lack of a routine during summer often leads to erratic eating and unstructured time results in more screen time and snacking. This “Structured Days Hypothesis” explains why children tend to eat more and move less when school is out. A lack of structured, balanced meals paired with too many ultra-processed snack foods can pose serious nutritional setbacks for school-age kids.
Here are six practical tips to help improve eating patterns during summer break:
1. Create a Daily RoutineTry to anchor the day with breakfast and dinner at consistent times. A set window for a light, prepared snack around mid-afternoon can help promote mindful eating by proactively managing hunger.
2. Tap into Local ResourcesSchool district summer enrichment programs, as well as programs through county and city parks and libraries, often offer one or more nutritious meals, free of charge. These local services help bridge the summer nutrition gap by supporting working families.
3. Prioritize Prep-Friendly FoodsStock pre-packed grab‑and‑go containers with fruit, baby carrots, string cheese, hard-boiled eggs and whole‑grain wraps, for example, to make balanced eating achievable, even when time is tight.
4. Build Physical Breaks into the DayA packed calendar isn’t the only way to stay active. Short activities like a quick walk to a park or splash pad, backyard tag or a scooter ride (don’t forget your helmet!) can break up sitting time, enhance appetite regulation and boost mood for kids and adults alike.
5. Maintain a Healthy Sleep ScheduleLetting summer bedtimes slide can disturb hunger hormones and energy rhythms. Try to keep bedtime and wake-up within an hour of school-year patterns to help maintain consistency and stability.
6. Create “Snack Zones” to Promote MindfulnessDesignate “snack zones” as places to have a snack while seated at a table, undistracted. Steer away from snacking while gaming, streaming or scrolling. These “snack zones” promote healthier and more mindful snacking habits.
Summer break doesn’t have to mean hangry, bored kids or frazzled parents. With a bit of structure and smart prep that builds consistency and healthy habits, families can enjoy the season without losing their cool. With the right resources and a plan, everyone will benefit from a balanced summer eating and physical activity routine. Not only will summer break be more enjoyable, but kids and teens will be well-nourished and ready for the next school year.
LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.
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