School is out! Published June 10, 2008 By Lisa Webster 60th Aeromedical Evacuation Squadron TRAVIS AIR FORCE BASE, Calif. -- A recent study shows that many children gain an excessive amount of weight during the summer due to lack of structured activity and munching on high calorie snacks. To help your children healthy, make sure to always have some healthy snacks available. Fruit, cut veggies with non-fat dressing, whole wheat crackers with low-fat cheese, non-fat yogurt, and air-popped popcorn are all great snacks to have around to keep small stomachs full and metabolism functioning. Teach children to know when to snack by encouraging them to only eat when they are hungry and stop when they are full. Mindless snacking while watching TV, playing video games or playing on the computer can add up to a lot of extra calories. Discourage them from eating directly out of the package, and help them learn what an appropriate portion size. A healthy snack consists of a good mixture of carbohydrates, protein and a small amount of fat. Variety is a key factor in making sure children do not get bored with their daily snacks that can lead to searching for higher calorie foods. The following are some tips to make this a healthy and fun summer for children: -- Stick with small, portable foods In the summer, children need a lot of energy. They also tend to eat small, frequent meals so it's great to have wholesome snacks on hand. Anything kids can carry around with them, from breadsticks with dips and hummus, to granola and trail mix. -- Create fun fruit snacks One way to get children to eat fruits in the summertime is to take cored sliced apples, spread them with peanut butter and sprinkle raisins on them. It's fun and easy plus children can do it themselves. Any snack that a child makes is a snack that child is likely to eat. -- Try peanut butter alternatives If by some chance your children get tired of peanut butter, one can try hazelnut butter and almond butter. -- Make soy ice cream treats Try something different with the new soy ice creams which are delicious and have got the goodness of soy. Dried fruit and soy nuts are just two examples of tasty, nutritious toppings one can add. -- Discover fitness opportunities Check out the wealth of kid-friendly and fun fitness opportunities available on base this summer by visiting the Fitness Center as well as participating in Fit Factor at the Youth Center. For more information, visit a registered dietitian at the Health and Wellness Center or at David Grant USAF Medical Center.