Kids Nutrition and Healthy Summer Snacking Tips

As a registered dietitian, I know that kids’ nutrition is one of the most important things parents can focus on supporting their child’s growth, development, and overall well-being. During the summer months, when routines are more relaxed and screen time can increase, it’s especially vital to provide nutritious foods and create healthy eating habits that can last well beyond summer vacation.

Summer is a great time to introduce new foods, try fun snack ideas, and help kids develop a healthy relationship with eating. From beach days to road trips to slow days at home, having a variety of healthy snack options on hand can make all the difference.

The Power of Nutrition: Fueling Your Child’s Body

During summer break, kids are often more active—running, swimming, and enjoying outdoor activities. Their activity level increases, and so does their need for nutrient-rich foods that offer essential nutrients and essential vitamins. These nutrients support growth, strengthen bones, boost immunity, and keep their energy levels stable.

Here’s what growing kids need most:

• Protein: Supports muscle growth, cell repair, and satiety. A great way to add protein is with Greek yogurt, cottage cheese, string cheese, eggs, or plant-based shakes like Koia Kids.

• Healthy fats: Important for brain development and absorbing fat-soluble vitamins. Look for sources like peanut butter, avocado, nuts, and seeds.

• Whole grains: Provide fiber and energy. Try whole-grain crackers, whole grain bread, oats, and brown rice.

• Fruits and vegetables: Loaded with essential vitamins and minerals, they should be offered in a variety of foods to maximize their nutritional value.

• Calcium and iron: Found in dairy, legumes, meats, and leafy greens—these support bone and blood health.

The Importance of Protein – And a Delicious Option Kids Will Love

Protein is especially important for kids because it helps build tissues, muscles, enzymes, and even supports a healthy immune system. For picky eaters, protein can sometimes be a challenge. That’s why I recommend Koia Kids as a great option.

I love Koia Kids shakes because they include everything I mentioned above. They have 9g of plant-based protein, healthy fats from avocado oil, 4g of fiber, and a serving of fruits and veggies that provide additional vitamins and minerals. These nutritious shakes are healthier alternatives to store-bought sugary smoothies and come in kid-friendly flavors like Vanilla, Chocolate, and Fruity Cereal—without too much sugar. Perfect for busy days, summer activities, and even longer days at camp or the pool, they’re portable and easy to enjoy on the go.

Smart Snack Time Strategies for the Whole Family

Snacks are not just “filler” between meals—they’re an opportunity to teach healthy choices and deliver nutrient-dense foods that keep kids satisfied and energized.

Here are my favorite summer snack ideas that are both dietitian-approved and kid-loved:

• Cold treats like frozen watermelon slices or fruit smoothies made with Koia Kids.

• Fruit pops: Blend fruit juice, bananas, and spinach, freeze in molds. Cool, hydrating, and packed with nutrients.

• Homemade trail mix: Combine whole-grain cereal, nuts, seeds, and dried fresh fruit for a healthy snack you can pack for road trips or hiking.

• Bell peppers & hummus: Crisp and colorful, loaded with vitamins A and C.

• Raw veggies with Greek yogurt ranch dip: A fun way to encourage more veggies.

• Yogurt parfait: Layer Greek yogurt, berries, and granola for a delicious and balanced small snack or breakfast.

• Slice apples with peanut butter: Simple, satisfying, and a great combo of fiber and protein.

• Sweet potatoes: Bake into fries with olive oil and sea salt—a healthier alternative that feels indulgent.

Always remember to offer water alongside snacks and meals, especially on a hot day, and avoid excess fruit juice or sports drinks unless your child is engaging in high-endurance physical activity.

Getting Kids Involved – A Great Way to Build Good Eating Habits

Want kids to actually enjoy healthy meals? Get them involved in meal prep and meal planning!

Here’s how different age groups can help:

• Younger kids: Wash produce, tear lettuce, pick a new fruit or veggie at the grocery store.

• Older kids: Follow easy recipes, pack their own lunches, or prep whole foods snacks.

Cooking together teaches kids about each food group and boosts confidence with healthy choices. It’s also a great opportunity to talk about physical hunger, energy, and how food fuels the child’s body.

Tips to Keep Kids Eating Healthy During Summer

• Stick to somewhat normal routines—with regular snack time and meals.

• Limit junk food and instead stock the pantry with healthier options like whole-grain crackers, fresh fruit, and easy protein sources, like Koia Kids.

• Keep screen time in check to encourage more physical activity and family meals.

• Offer a variety of foods from every food group and let your child decide how much to eat—this helps them listen to their body’s signals.

• Celebrate healthy habits without pressure—turn nutrition into a family project, not a chore.

Final Thoughts

Summer is a great time to hit pause, reset, and focus on nourishing your kids from the inside out. Use this season to reinforce healthy eating habits in ways that are playful, relaxed, and empowering. Whether you’re blending fruit smoothies, packing for a road trip, or introducing your child to Koia Kids as a protein-packed healthy snack, every bite and sip is a chance to build lifelong good eating habits.

By making healthy foods easy, accessible, and fun, we can help our children head into the school year with strong bodies, sharp minds, and a deep understanding of what their bodies need. Here’s to a healthy summer filled with nutritious snacks, whole foods, and moments that nourish the whole family.