Now that school is out, many Central Texas parents are looking for ways to keep their kids entertained and healthy during the hot summer months.

Research shows that children tend to gain weight at a faster rate double that of the rest of the year during the summer. One reason may be because it isnt easy for parents to duplicate the eating and exercise regimen offered at school.

However, one way to keep kids moving is to schedule structured activities. Pediatrician Roberto L. Rodriguez of the Pediatric Consultation and Referral Service, UTMB-Austin, stresses the importance of scheduled activities such as long walks in the evening.

"Walking is an activity for the entire family and most young kids are capable of walking a mile," he says. "If possible, walk to the park, play and then walk back. Otherwise, you can walk in your neighborhood or on one of Central Texas numerous trails."

Along with increasing physical activity, limiting television time during the summer is also important. "Excess TV viewing with its fast-food advertising is linked to obesity in children," adds Dr. Rodriguez. "Limiting the time children view these types of advertisements will be beneficial to their weight and overall health. Monitoring eating habits is another very important way to minimize weight gain."

He recommends choosing water as a beverage. "Stay away from fruit juices; as they are high in sugar and offer little nutritional value. Instead, children should drink plenty of water," he says.

Recommended Snacks

Dr. Rodriguez also highly recommends keeping healthy snacks like fresh fruits and vegetables in the house and avoiding junk food. Here are some options:

Fruits

• Strawberries (1 cup, 49 calories, 2.5 g fiber, high in vitamin C and potassium)
• Blueberries (1 cup, 83 calories, 3.5 g fiber, high in vitamins A,C and E)
• Melons such as cantaloupe, honeydew, watermelon (1 cup balls, 40-60 calories, high in vitamins A, C and potassium)
• Peaches (1 cup slices, 66 calories, 2.5 g fiber, high in vitamins A, C and potassium)

Veggies

• Baby carrots (1 cup, 54 calories, 4.8 g fiber, high in vitamins A, C, B6 and potassium)
• Cherry tomatoes (1 cup, 31 calories, 1.6 g fiber, high in vitamins A, C, B6, iron, phosphorus, magnesium and potassium)

Kids are naturally excited about summer and parents can share in the excitement and make the most of the break by scheduling regular exercise and providing healthy food choices. With these tips and routines in place, summer is sure to be a breeze!

Roberto L. Rodriguez, MD
Pediatrics

Dr. Rodriguez is Medical Director for Dell Children's/AISD Student Health Services.