Keeping Kids on Track With Exercise, Nutrition in the Summer

Some kids are more interested in the TV than the tennis court, and without the structure they have during the school year, they can lose ground during the summer.

This makes keeping your kids on track when it comes to exercise and nutrition important.

Here are some recipes that can help prevent the summer slide:

Tuna Patties on Whole Wheat Buns
Makes 5 patties

2 5-ounce cans tuna, drained or ½ cup flaked, cooked tuna
½ cup Panko breadcrumbs
3 large eggs
½ cup diced red onion
½ cup diced celery
2 teaspoons prepared horseradish
½ teaspoon fresh ground black pepper
2 tablespoons reduced-fat mayonnaise
2 tablespoons canola oil
5 whole wheat sandwich buns

In a large bowl, combine the first 8 ingredients (tuna through mayonnaise). Form the mixture into 5 equal-size round patties. Heat oil in a 12-inch nonstick skillet over medium-high heat. Cook the patties until golden brown on one side, about 5 minutes. Flip and cook for another 5 minutes.

Serve on sandwich bun with sliced tomato, if desired.

Peanut Butter Date Energy Bites
Makes 6 portions

¾ cup dried pitted dates
¼ cup peanut butter or sunflower seed butter
¼ cup honey
½ cup 1-minute oats, uncooked

In a food processor, combine the first 3 ingredients until completely blended. Add the oats and pulse 3 or 4 times. Form into 6 balls.

Berry Avocado Smoothie
Makes 1 serving

1 cup berries
½ cup milk
¼ cup plain Greek yogurt
½ pitted and peeled whole fresh avocado
1 teaspoon honey, if desired
½ cup crushed ice

Place all the ingredients in a food processor. Blend until smooth, about 1 minute. Pour into tall glass and serve immediately.

Elizabeth Ward, MS, RD is a is the author of MyPlate for Moms, How to Feed Yourself & Your Family Better: Decoding the Dietary Guidelines for Your Real Life. She serves as a consultant to organizations including the National Fisheries Institute to help educate the public on nutrition and health benefits. 

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