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  • Summertime snack ideas for kids

    Summer is here, which means more time spent at home (and in the kitchen), while kids are on summer break. Not only are parents’ concerned with finding ways to entertain their kids, but also with what to feed them.  And it always seems as if kids are hungrier in the summertime, as they have the freedom to “graze” all day long.

    What, when, and how much

    Snacking can be, and should be, a healthy part of any kid’s diet. But, it’s not just about what you feed your kids, it about when and how much. According to Kids Eat Right, an initiative of the Academy of Nutrition and Dietetics that focuses on kids’ nutrition, there are several scenarios in which snacking can actually be harmful to a child’s diet: Unplanned, random snacking can lead to weight gain. This is one of the major contributing factors to the issue of childhood obesity, as kids have more access to food at all hours of the day. When kids have the freedom to snack all day, and at any time of the day, the natural instinct that lets them know when they are hungry, or full, is disrupted.However, snacks that are offered at the right time and in the right amount, can help kids achieve a healthy weight, as their bodies are continually growing and are in need of energy. Here are some guidelines for healthy snacking for kids: Most kids, and teens, need to eat every three to four hours in order to achieve a healthy, balanced diet throughout the day. For younger kids, this is equivalent to about three meals and two snacks a day. Older kids need to eat three meals and at least one snack a day. Older kids who are going through a growth spurt, or are very physically active, may need two snacks a day to make up for the additional output of energy. Consistency is key. A good rule of thumb is to offer a snack a few hours after one meal and one to two hours before the next. By doing this, kids are less likely to refuse food at mealtime, only to beg for snacks later, and will be ready for their next meal if snacking is limited beforehand. Remember, it’s not just when kids snack, but how much they are eating during snack time. This guide is a great tool for parents, as it shows healthy snack portions based on various food groups for kids.

    Snack ideas for kids

    One advantage of kids spending more time at home while on summer break is that they tend to eat healthier at home, given they are not surrounded by the endless options of junk food found in the vending machines at school. Here are some healthy snack ideas for the whole family: Ants on a log. Cut a piece of celery into segments, spread with peanut butter (or other nut butter of your choice), and top with raisins. Fruit and dip. Cut up your favorite fruit, or a variety of fruit, and serve with a small portion of Greek yogurt, mixed with cinnamon and a drop of vanilla extract. Keep in-season fruit on hand for a quick snack on the go! Summer fruits include: berries, cantaloupe, honeydew melon, grapefruit, watermelon, and peaches. For a full list of in-season produce, visit here. Veggies and dip. Cut up an array of veggies and serve with a “homemade” ranch dip. Combine a packet a dry ranch mix with Greek yogurt for more staying power, as Greek yogurt has almost 2x the amount of protein as regular yogurt. Craving chips? Think about dry-roasted edamame or soy nuts instead. You can still get the salty, crunchy goodness found in chips, with less fat and added fiber!Want more snack ideas for the whole family? Check out our Arnold Palmer Hospital “Fun Eats for Kids” Pinterest board.

  • How to ensure safe screen time during the summer.

    Summer is here, which means rising temperatures outside, endless hours swimming in a pool and family barbeques. It also means that kids will have more time than ever to surf the web, play games on the family tablet, or watch their favorite show. However, just because kids have more time available to sit in front of a screen, doesn’t mean they should. The American Academy of Pediatrics discourages screen time for kids under the age of 2, and recommends limiting screen time to no more than two hours a day of “” for older kids.

  • Got Breast Milk? Wanna share?

    We’ve heard doctors say it over and over again: “Breast is Best!” for babies. A mother’s breast milk provides the most complete nutritional support for growing infants. And yet, as many new mothers are painfully aware, that’s a lot of pressure. Sometimes we make a choice whether we prefer to breastfeed or not, and sometimes that decision is made for us.

  • Having “the talk” with our son.

    The other day, my 7-year-old informed my husband and I that he knew what sex meant. As a mental health counselor at Teen Xpress, I talk to young people every day about sex. However, when my own son told me that he knew what “IT” was, I just about fell to the floor! We stayed calm and tried not to look worked up. My husband casually asked, “So, what is it?” My son got a little shy and said, “I can’t really remember, but it’s something a man and woman do.”

  • Redefining "spina bifida" through the lens of a camera, one photo at a time

    Written by Amanda Kern

  • Thumb sucking: learning to let go

    My little friend Harper sucks her thumb. She is the cutest and sweetest 5-year-old: funny, shy and loves on my little girl like a big sister. I never thought much of it. Some kids suck their thumb; some don’t. But, I’ve come to realize that this seemingly innocent habit can become quite a challenge for many families.

  • An extra dose of hope

    Most people never think about hospitals. I’ll admit that I never paid much attention either until I started working here several years ago. Very quickly, I began to realize what a special place Arnold Palmer Hospital truly is. Seeing all of the children who come here for treatment brings two emotions to the surface. The first is uncertainty because I can’t imagine my daughter getting sick. I get scared when I think about her tiny little body having to fight off serious illness or undergoing surgery.

  • An ounce of prevention is worth a pound of cure

    As a pediatrician, one of the most common questions I am asked this time of year is what I think about the seasonal flu vaccine.

  • Let's talk about the HPV vaccine

    If you’ve been keeping up with the news this week, you’ve likely heard the debate brewing over the human papillomavirus (HPV) vaccine. If you’re the parent of a teenager or a teenager yourself, you’re probably more than a little concerned.

  • Katie Karp is a cancer survivor.

    Katie Karp remembers the day when she was diagnosed with cancer very well. The diagnosis of osteosarcoma in her left leg was unexpected and quite a blow, but Katie was not going to let cancer win. She's a fighter. Through dozens of chemotherapy treatments and surgery that resulted in 11" of her thigh bone being removed, Katie persevered. Watch her amazing story and how she's used her experience with cancer to help children currently going through their own battle.