Healthy habits start at home: K-State specialist offers summer nutrition tips for children

 

Brenes says maintaining a regular schedule for meals is one key to health

 

At a glance: Summer break often brings a more relaxed schedule for children, but a Kansas State University nutrition specialist says maintaining structure around meals and hydration is one of the most important ways families can support healthy habits during the warmer months.

More information: Priscilla Brenes, 785-532-3031, pbrenes@ksu.edu

Related: Kansas Seasonal Local Foods | The Value of Fluids to Your Health | Buying Guid e for Kansas Grown Fruits and Vegetables

Summer offers an opportunity for numerous healthy food choices, says K-State nutrition expert Priscilla Brenes.

June 8, 2026

By Pat Melgares, K-State Extension news service

MANHATTAN, Kan. — Summer break often brings a more relaxed schedule for children, but a Kansas State University nutrition specialist says maintaining structure around meals and hydration is one of the most important ways families can support healthy habits during the warmer months.

Priscilla Brenes, a K-State Extension nutrition expert, said children benefit from continuing a regular eating schedule even when school is out.

“During the summer months, when children are out of school, it's important to maintain a quality diet and consistent hydration, as well as the timing of meals,” Brenes said. “We want to prevent children from grazing throughout the day.”

Instead of frequent snacking on ultra-processed foods, Brenes recommends modeling summer meal routines after the school day.

“We want to imitate the school schedule of meals and offer at least three big meals during the day, and a couple of snacks throughout the day,” she said. “We want to ensure that children get the nutrition they need, including vitamins, minerals, fiber, whole grains and high-quality protein.”

Smart shopping can help families build healthy meals and snacks while staying within budget. Brenes encourages shoppers to seek out fruits and vegetables that are in season, noting they are often less expensive and more flavorful.

Common summer produce in Kansas includes cabbage, broccoli, green beans, summer squash, peaches, berries, okra, corn, cucumbers and watermelon. Many of those foods also have high water content, helping children stay hydrated while providing important nutrients.

“Snacking is very important for children,” Brenes said. “We want to prevent having a lot of snacks at home that are high in sugar, high in fat. It's not that we cannot have them at home, but we want to prevent them from being the most abundant thing at home.”

Hydration is another key focus during hot summer months. Brenes said children wake up slightly dehydrated after a night of sleep and should begin the day with water.

“If you want to start your day as best as you can, have your children drink a glass or two of water as soon as they wake up,” she said.

Parents can encourage hydration by making water more appealing. Brenes suggests adding slices of fruit, berries, cucumbers or lime to water, or allowing children to decorate their water bottles with stickers. Sweetened sparkling water can also provide a fizzy alternative to soda while containing much less sugar.

Breakfast offers another opportunity to establish healthy habits. Brenes recommends using Harvard University’s Kids’ Healthy Plate as a guide, with half the plate consisting of fruits and vegetables, one-fourth whole grains and one-fourth protein.

Oatmeal is one breakfast option she frequently recommends because of its fiber content. Adding berries can boost vitamins and minerals, while adding Greek yogurt or peanut butter can increase protein.

When choosing breakfast cereals, Brenes advises parents to read nutrition labels carefully.

“Not all cereals are made the same,” she said. “Try to choose breakfast cereals that have whole grains in them, have a good amount of fiber in them, and are low in added sugars.”

For lunch, Brenes recommends simple meals such as wraps that can be prepared ahead of time and packed with fruits and vegetables. She also encourages families to involve children in meal planning, grocery shopping and food preparation.

“The more you engage children in choosing recipes, grocery shopping, planning the meals at home, the more likely they are to try new foods,” she said.

Brenes said parents and caregivers should remember that children often model the behaviors they observe.

“If we start drinking more water, and they see us drinking more water or making healthier choices, then they're more likely to follow that pattern as well,” she said.

Families using SNAP benefits may also qualify for the Double Up Food Bucks program, which matches up to $25 per day for purchases of fruits and vegetables at participating farmers markets, farm stands and grocery stores.

Beyond the financial benefits, Brenes said farmers markets offer valuable educational opportunities.

“It’s a nice outing for the family,” she said. “Some of the producers might even engage children and tell children how that food was grown. That is great for children to know where food comes from.”

For more information, Brenes recommends three publications available online from the K-State Extension bookstore:

• The Kansas Seasonal Local Foods Poster.
• The Value of Fluids to Your Health.
• Buying Guide for Kansas Grown Fruits and Vegetables.

Ultimately, Brenes said successful summer nutrition comes down to a few simple principles: maintaining structure, encouraging hydration, choosing nutritious foods and involving children in the process.

“Think of quality diet, consistent hydration, structure, engaging children, and available programs around you,” she said.

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K‑State Extension is a short name for the Kansas State University Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the wellbeing of Kansans. Supported by county, state, federal and private funds, the program has county extension offices statewide. Its headquarters is on the K‑State campus in Manhattan. For more information, visit www.ksre.ksu.edu. K-State Extension is an equal opportunity provider and employer.