Childhood obesity & summer holidays: A “hidden” risk

Summer break is a period filled with fun, relaxation, and carefree experiences for children. However, beneath this cheerful season lies a noteworthy dietary concern: the elevated risk of weight gain and the development of obesity. Studies show that children aged 5 to 12 experience a more noticeable rise in BMI during summer compared to the school year. Unfortunately, this issue often escapes the attention of both parents and teachers.

Factors contributing to children’s weight gain during summer

A lack of structure, uncontrolled access to unhealthy food options, and reduced planned physical activity play key roles in this pattern. Specifically:

Lack of routine and schedule: During the school year, children follow a daily routine consisting of regular meals, specific sleep hours, and frequent physical activity. In the summer, this schedule collapses and children stay up late, snack more on low-nutrient foods, and spend a lot of time in front of screens.

Increased consumption of unhealthy foods: Ice creams, soft drinks, sweets, fast food. During the summer holidays, children are constantly surrounded by temptations. Family trips, vacations, and a general desire to relax often lead to increased consumption of calorie-dense foods.

Reduced physical activity: While summer offers opportunities for outdoor play, there are many times when heat or the lack of structured activities leads to less physical exercise.

Social and family factors: Parents work and do not always have time to supervise their children’s diet or activities. Furthermore, during holidays, there tends to be greater tolerance for “treats”, a mindset that, over time, can turn into a negative habit.

How can parents respond?

Childhood obesity significantly raises the risk of long-term health issues such as type 2 diabetes, heart disease, etc. It can also negatively affect a child’s emotional well-being, leading to low self-esteem and social isolation. With a few simple strategies and rules, parents can help their children enjoy summer without facing the dangers of weight gain or obesity.

Create a simple daily schedule: Even during vacation, having a basic routine with set times for sleeping, eating, and playing can be very beneficial. A predictable environment supports healthier eating patterns and behaviors.

Healthy meals and snacks: Summer is perfect for fresh, healthy choices — seasonal fruits, no-sugar smoothies, homemade salads, and balanced snacks (like DIY cereal bars, fruit-based sorbets, or veggie sticks with hummus). Children’s diets don’t have to be restrictive but should be based on variety and balance. Get into the kitchen with your children and encourage them to participate in cooking, giving them more chances to try new, healthy foods!

Encourage active play: To minimize screen time, come up with fun activities that match your child’s interests and age. For example, a treasure hunt is a great way to get kids moving without them noticing. Make a list of hidden objects and secret places around your neighborhood or local park. Water games are another great option. Grab balloons, water guns, or buckets and turn your yard into a splash zone. You could also try hiking picnics: plan easy hikes in nature with breaks for a picknick. However, even a simple evening family walk with the dog can be very effective.

Remember: Small changes make a big difference. With a bit of creativity, imagination, and involvement, we can help children grow up healthy while still enjoying the magic of summer holidays.