Eat Right this Summer

Through our Healthy Out-of-School-Time Program, the Alliance works to keep kids healthy when school’s out, which includes summertime. The three-month school break shouldn’t be a break from healthy eating habits, but a time to reinforce them! These are tips out-of-school time sites around the country use to support healthy eating. Make them work for your summer break.

Healthy Eating Ideas for a Healthy Summer

Try Seasonal Produce


In Season: Blackberries, blueberries, cantaloupe, cherries, kiwi, mangoes, peaches, plums, strawberries, and watermelon.

Summer Tips:

1. Try making fun and delicious fruit kabobs with your favorite summer fruit – see how many you can fit on a skewer!

2. Design your own fruity popsicle by blending: 1 cup of strawberries, 1 cup of Greek yogurt, and 1 tbsp of 100% orange juice. Freeze for 4-6 hours in popsicle molds or paper cups with popsicle sticks

Summer Tips:

1. Make gardening a family activity! Volunteer at a local community garden or start your own home garden using recycled egg or milk cartons, soil, and natural light. We recommending planting tomatoes, which are rich in vitamins A, C, K, and B6.

2. Shopping for seasonal fruits and vegetables? Locate your nearest USDA Farmer’s Market.



In season: Broccoli, corn, eggplant, cucumbers, green beans, lettuce, peas, bell peppers, radishes, spinach, summer squash, swiss chard, tomatoes, and zucchini.

H20 to Help You Go

High temperatures and lots of outdoor activity make it extra important to stay hydrated in summer. Even mild dehydration can cause tiredness, headaches, and lack of concentration.

Listen to your body’s needs and let thirst be your guide.  If you feel thirsty, your body is telling you it needs more hydration and water is a natural, healthy and sugar-free way to stay hydrated.

Summer Tips:

Jazz up your water with fruit and herb combinations like lemon and mint, or strawberry and cucumber. This can give water a flavor kick to knock out those sugar-sweetened beverages.

Recipe: Cucumber Salad with Tomatoes

Be a hit at your next summer picnic by bringing a healthy summer salad, with the freshest seasonal ingredients. Here’s a recipe from the USDA.


  • 2 cups cucumber (diced)
  • 1 cup tomato (seeded and diced)
  • 1/4 cup onion (chopped sweet)
  • 2 cups couscous or rice, cooked
  • 2 teaspoons dill weed (chopped dried or fresh)
  • 1/2 cup Italian salad dressing, low-fat


  1. Wash hands.
  2. Toss together the cucumbers, tomatoes, onions, couscous (or rice), dill, and salad dressing.
  3. Chill for 1 hour.

Summer Tips:

Find a local USDA Summer Meals site near you!  Summer Meal sites often offer physical activity and enrichment activities, in addition to a well-balanced meal to keep youth nourished and active during the summer months.

Looking for other ways to stay healthy this summer? Get four tips from our Youth All Star.


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