Summer eating seems to come with a free-and-easy feel that many of us welcome. Sometimes it’s fun to let a whim decide the dinner plans. Impromptu cookout? I’m in. Last-minute picnic? Sounds great! But floating through every summer day without knowing what or when your next meal will be can lead to mealtime stress (and more takeout than you would like). Spontaneity is super, but humans are creatures of habit. We like a bit of structure that we can count on, and that extends to meals too. Here are some ideas to help you build a stable—yet flexible—summer meal routine.
Establish Mealtime Expectations
If you have kids at home, you know that the transition from school year structure to summertime freedom can be challenging to navigate. Decide on some “house rules” for summer mealtimes and food situations together as a family so that all feel heard and included. Here are some suggestions you might want to consider implementing:
- Eat a family meal together as often as possible—no matter which meal of the day that is. Time spent together over a meal is a chance to reconnect, get updates, and share experiences, thoughts, and plans. It’s a good time to introduce new foods, and have the kids help cook or learn to make new dishes. It’s also a timely opportunity to reinforce healthy eating habits (hello balanced plates). I always recommend family mealtime be dinner whenever possible, for more time together at the end of the day when everyone is more likely to have a story to share. But if family dinner doesn’t work for your schedules, try breakfast together, or even a snack time. What matters is that you have a consistent connection—that’s what provides some structure for everyone.
- Device-free family meals—enjoying meals together works better if the TV, phones, and tablets are off or in a different room. And that goes for everyone. Device-free eating is also more mindful eating, which brings benefits of its own. This isn’t about punishing kids by taking away their devices. It’s about encouraging true connection and showing that sharing a meal is an activity worthy of everyone’s full attention. Start by designating a place away from the eating environment where everyone (adults included) deposits their phones or other tech.
- Spread out the prep and clean-up duties—everyone will have more time for summer fun if you share the chores. It makes sense to divide the shopping, cooking, and cleaning-up chores among family members, especially if some have lighter work or school schedules in the summertime. Discuss age-appropriate contributions and chores for children—perhaps create a weekly jobs chart to provide structure and keep everyone organized.
Eat Regular Meals Instead of Snacking Through the Day
One thing that may happen more during summer months is what I call “free-for-all” snacking. And it can happen in both adults and children. Fun summer snacks like ice pops, ice cream treats, and other goodies (looking at you, potato chips) can be very tempting. But stringing together snack-type foods (aka “grazing”) all day instead of eating real meals shortchanges you on nutrition and encourages mindless eating. Intentional, balanced snacking can be a boon to your nutrition, but even those snacks should not completely replace meals.
It may be helpful to set up a snack section in your refrigerator and pantry. That way, if someone is hungry between meals and just can’t wait, they can pick from several healthy options. Fresh veggies, fruit, yogurt cups, and string cheese are all good snack choices to find in the fridge. Or you can stock packaged, “better for you” Guiding Stars-earning snacks in the pantry. Individual portions of popcorn or granola bars made from nuts, seeds, and dried fruit make for great snacks without overeating. For more ideas, check out this post. Also, here are some suggestions for homemade summer snacks, which can be just as tasty as packaged items. Whatever you’re providing, make sure children know any house rules about visiting the snack section.
Plan for the Week Ahead
A brief, once-a-week family meeting provides a good foundation for the week. You can go over everyone’s schedules, decide when family meals can happen, and agree on what they will be.. By doing so, it’s more likely that some meal prepping will happen. (Or at least you can decide who will shop, who will help cook, and who will clean up.) To make it more fun, let each family member choose the entrée or special dish for one meal each week. Oh, and don’t forget about nextovers—leftovers planned specifically to make into something new at a later meal.