6 Summertime tips for nurturing a positive relationship with food and body image in kids
1. Remember that you do not need to “prepare” your body for the summer.
Every BODY is a “summer body”. I didn’t invent this saying, but it seems necessary to repeat every summer. And this statement holds true for your kiddos as well as yourself! The memories they are forming and the moments you are cherishing with your kids are more important than any number on the scale. Do the activities with your kids when you can, wear the shorts (or whatever is most comfortable) when it’s hot out, and get in the pool with your kids. Practice gratitude for your body (even on those more difficult body image days) and encourage your kids to build awareness of what their bodies allow them to do. In addition to speaking kindly toward your body and your kiddos’ bodies, speak positively about all bodies.
2. Support your kids in their activities of choice – it’s about fun and play – not burning calories.
With less structure and more free time in the summer, I often hear parents encouraging (maybe erring on the side of nagging) their kids to find ways to be more active. There’s nothing wrong with encouraging movement, but I do think it’s the intention that we have to be mindful of. I often speak to parents that are concerned that their kiddo spends too much time being sedentary – playing games, watching TV, even reading, or doing art – with an underlying fear that this lack of exercise or movement will contribute to weight gain. So, many parents push activities and exercise that their kiddos may not enjoy and are met with resistance. Imagine someone telling you to go run around the block of your neighborhood to “burn off some energy,” but you don’t even like running! Foster experiences with different forms of movement and play. Maybe that looks like starting swim lessons or experimenting with a new sport, but it can also just be going outside and playing catch together, setting up the sprinklers for some water play, checking out a new playground, drawing with chalk, or going on a scavenger hunt around the neighborhood.
3. Providing some structure and guidance around meals can help your kiddos tune into their own intuitive eating skills.
School schedules and extracurriculars often dictate when meals and snacks happen during the day. When school is out, that schedule often goes out the door, and meal and snack timing can get wonky. Totally understandable! Our bodies are very adaptable. But, setting your kids up to successfully fuel their bodies in a way that still aligns with their summer schedule helps them to navigate their own hunger and fullness cues and recognize when their bodies need more energy or rest. Depending on the age(s) of your kiddos, have meals ready to eat or prepped for easy cooking. If your teen is more independent, consider what is available for them for meals – do they also need food prepped to help them assemble a lunch, or would summer be a great opportunity to learn some basic cooking skills? Maybe set up a calendar of weekly meals if that helps to ensure they are fueling their bodies. Make the transition from school routines to summer flexibility work for your family!
4. What about summer snacking….?
When it comes to snacks – younger kiddos may still need your guidance on setting snack times. Use reminders like, ““we can have this for snack later,” or “I’ll add it to the menu tomorrow or later this week!” if they are asking for snacks outside of the normal routine. If they are consistently looking for more snacks, I would be curious if they are going through a growth phase, are more active, or maybe they are feeling restricted at other meals or snacks. Older kids generally have more access and freedom to grab from the pantry or refrigerator as they please. If they are also more active in the summer, their bodies may have higher energy needs and I wouldn’t stress too much about the extra snacking. If their activity level is less, but they’re snacking more, consider if they are using food to cope with emotions or boredom. Take a gentle approach and engage with them in finding activities that they enjoy or support them in meeting their emotional needs. Don’t forget, that kiddos may intuitively be eating more if they are in a growth phase or going through puberty!
5. If your kids are on social media, be mindful of who they follow and how much time they spend on social media platforms.
Summer is filled with images of playing outside or at the pool wearing swimsuits, shorts, and tank tops. Social media can take those images to the next level with filters and editing, which can lead to unhelpful comparisons and idealization of what your kids think their bodies “should” look like. Help your kids to engage in critical thinking when it comes to images on social media, knowing that many of them might be edited. Help them set boundaries around how much time they spend on social media and encourage them to find resources that promote positive relationships with food and body image.
6. Check in with your kids often.
Summer is often a time that kids need increased rest, especially if they’ve been busy throughout the school year. Extra rest and free time can help kids recharge, but for some, too much down time can leave space for obsessing, over-thinking, and isolating. Summer is often a time when I see kids start to dip into disordered eating behaviors, excessive or obsessive exercise, and body image can take a negative turn. Keep communication open with your kiddos about their feelings around food, body image and exercise. If you notice an increase in negative thoughts, obsessive thoughts, or changes in behaviors, seek help early.
