Healthy Summer Habits: A Checklist for Families

Use this checklist to help your family stay strong, hydrated, and healthy all summer long!

Drink Up and Stay Cool

Drink Enough Water: Aim for 5 to 10 cups of water every day to stay hydrated while playing outside.
Make Water Fun: Add slices of strawberries, cucumbers, or mint to your water for a fresh taste.
Eat Your Water: Snack on juicy fruits and veggies like watermelon, berries, and cucumbers for extra hydration.

Pick Fresh Foods: Fill your kitchen with summer favorites like berries, tomatoes, zucchini, and leafy greens.
Make a "Snack Board": Put out a tray of baby carrots, bell peppers, grapes, and cheese sticks for easy grabbing.
Try Nature’s Popsicles: Freeze grapes, banana slices, or watermelon wedges for a cold, healthy treat.
Perfect Pairs: Eat a fruit or veggie with protein, like apple slices with peanut butter, to stay full longer.

Fill Your Plate: Try to cover half of your plate with colorful fruits and vegetables.
Add Healthy Flavor: Swap the salt for lemon, vinegar, or garlic when marinating meats.
Grill Your Veggies: Grill fruits and vegetables like peaches, pineapple, corn, and zucchini for added nutrients.
Keep Food Safe: Never leave food sitting out for more than two hours. If it is hotter than 90°F outside, put food away after one hour.
Use a Cooler: Use ice packs to keep food cold when you go on a picnic.

Visit a Farmers Market: Go to a local market together and pick out one new vegetable to try.
Cook Together: Let kids help make their own wraps, bowls, or yogurt parfaits.
Look for Savings: Check your local market for sales and coupons to buy fresh food.

Meridian Connect: Visit FindHelp for local food programs and assistance.
USDA – Summer Food, Summer Moves: Check out the available activity guides and recipes for more ideas.
CDC – Tips to Support Healthy Routines for Children and Teens: Learn how healthy eating fits in with a healthy lifestyle.