Summer is an important time for making healthful eating a priority for families, say nutrition experts at the University of Oklahoma Health Sciences Center.

In fact, there are even more opportunities for healthier choices during summer, said Patti Landers, Ph.D., an associate professor and registered dietitian with the OU College of Allied Health.

“Summer is a good time to enjoy fresh fruits and vegetables that are grown locally and farmers markets provide a great place to stock up on these foods. There are farmers markets throughout the state,” Landers said.

Of course, a family garden is another great way to get children interested in fruits and vegetables. A small garden can be planted in a backyard or even in easily-maintained pots. Then let your child harvest the vegetables and help decide how to eat them.

“Kids who are involved in shopping and cooking are more likely to try new things and make healthy choices at mealtime,” Landers said.

Grilling is a great way to prepare foods healthily and keep the kitchen cool during hot weather. Lean meats and vegetables are easily grilled and even fruit can be made into kabobs that caramelize with light grilling. But remember, adult supervision is a must around a hot grill.



Here are some other tips for healthier summer eating:

• Keep plenty of healthy snacks on hand. Good choices include string cheese, sliced veggies, fresh fruits, trail mix and yogurt parfaits.
• Eat healthy on the go. Vacations can mean long car rides and trips to fast food drive-thrus. But you can still make good choices. Family vacations that incorporate physical activity such as swimming, cycling or hiking help balance meals that may have more calories.
• Children tend to snack more if meal times are irregular. Keep them on a schedule: breakfast, lunch, dinner and two snacks. Make the kitchen off-limits unless it’s time for meal or planned snack.
• Limit calorie-rich juices and sodas. To keep kids hydrated in the heat, give them plenty of water.



Summer is also a time to be extra careful about food safety. Here are a few tips from Landers:



• Prepared foods that may spoil should kept cold at 41 degrees or lower or kept hot at 135 degrees or higher.
• Foods should not be in the "danger zone" temperatures of 41 to 135 degrees for more than 2 hours
• When taking foods from home for eating later at a picnic or cookout, buy a refrigerator thermometer and keep in the cooler on picnics; put cold drinks in a separate cooler as the beverages cooler is usually opened more often.
• Protect food from flies with a picnic net; these can be purchased in the outdoor living department at discount department stores or online.
• When cooking out, be careful not to cross-contaminate with bacteria. Use a clean spatula to flip burgers and do not place the cooked ones on the same plate as the raw meat.

In Attendance


Beverly Funderburk, Ph.D.
University of Oklahoma Health Sciences Center
Center on Child Abuse and Neglect

Michael Siatkowski, M.D.
OU Children’s Physicians
Dean McGee Eye Institute

Greg Dupuis, M.D.
OU Children’s Physicians
The Children’s Hospital at OU Medical Center

Patti Landers, Ph.D.
University of Oklahoma Health Sciences Center
OU College of Allied Health