Summer Survival Guide: Keeping Kids Healthy Without Losing the Fun

Summer is a time for adventure, ice creams on the go, and lazy afternoons in the sun—but it can also wreak havoc on kids’ diets and routines. With school out, snack cupboards wide open, and a shift in daily structure, it’s easy for sugar levels to spike, energy to dip, and parents to feel overwhelmed.

Nutritional therapist Amber Silverman, with over 33k Instagram followers, has some practical strategies to help families navigate the holidays without triggering sugar meltdowns or a September dentist visit. She’ll also be sharing more advice at the Mini Mozart summer programme, a season-long series of events running until 31st August, featuring experts on family health and lifestyle.

Here’s Amber’s guide to enjoying treats while keeping your family healthy:

1. Start With Clear Family Rules

Set expectations early so the holiday runs smoothly:

• One treat a day is plenty—choose something to truly enjoy.

• Balance sugary days with healthier alternatives like fruit or yogurt.

• Encourage kids to ask before diving into snacks to foster mindfulness.

• Slow down—sit and savour, don’t rush through treats.

• Let the family decide together on shared treats like movie snacks.

• Offer sweets earlier in the day to avoid late-night sugar highs.

2. Swap Processed Sugar for Homemade Goodies

Delicious, DIY alternatives can keep everyone happy:

• Homemade lollies: Layer blended fruits like kiwi, melon, and strawberry for a rainbow effect.

• Chocolate-dipped fruit: Strawberries or bananas for a touch of indulgence.

• Melon medleys: Vibrant, bite-sized fruit portions appeal to kids’ eyes and taste buds.

• Homemade popcorn with a sprinkle of cinnamon and icing sugar.

• Healthy chocolate mousse, chocolate peanut butter dates, or homemade Bounty bars for a sweet fix without the guilt.

3. Make Savoury Snacks the Star

Not every treat needs sugar—savoury options help balance the diet:

• Cheese and chia scones

• Homemade hummus with chickpeas, tahini, garlic, and lemon

• Edamame beans for a simple, protein-rich snack

• Nuts and seeds for energy on the go

Alternating sweet and savoury snacks can help kids explore different tastes and keep sugar highs in check.

4. Treats Beyond Food

Summer treats don’t have to come from the fridge:

• Fun outings, like trips to the pool or seaside

• Later bedtimes for special occasions

• Dress-up sleepovers or garden camping

• One-on-one quality time with a parent

5. Keep Kids Hydrated

Hot summer days make hydration crucial:

• Water first—fizzy drinks only occasionally

• Infuse water with fruit or cucumber for a natural twist

• Foods like watermelon, cucumber, and citrus are over 90% water

• Coconut water is a refreshing, hydrating alternative when out and about

6. Use the Holidays to Upgrade Family Eating Habits

With more time and less pressure, summer is ideal for experimenting with food:

• Cook with the kids and try a new cuisine each week: Mexican, Japanese, Middle Eastern—you name it.

• Homemade pizza lets kids get hands-on with toppings and dough kneading.

• Simple sauces, like fresh pesto with garlic, boost flavour and health benefits.

• Air fryers make healthy, crispy snacks, including homemade chips.

• Leisurely breakfasts are perfect for homemade pancakes with oats, banana, and chia seeds—a nutrient-rich start to the day.

Quick Recipes

Flourless Pancakes

• 1 egg, ½ banana, ½ tsp cinnamon, 1 tsp chia seeds, ¼ cup oats

• Mix, let sit for 5 mins (or overnight), then fry each side until golden.

• Serve with berries, yogurt, or fruit compote.

Homemade Bounty Bars

• 150g dark chocolate, 50g coconut oil, 100g coconut cream, 100g desiccated coconut

• Melt coconut oil, stir in coconut cream and desiccated coconut, freeze for 30–45 mins.

• Cut into bites, dip in melted chocolate, set on parchment, and refrigerate.

Summer doesn’t have to mean chaos in the kitchen or a sugar-fueled meltdown. With a few simple strategies and some creativity, families can enjoy treats, try new foods, and make healthy eating fun.

For more expert tips from Amber Silverman, visit the Mini Mozart summer programme.