Dr. Andy's Desk: How to Maintain Nutrition and a (Fun!) Routine This Summer

School's out for summer! Remember that blissful feeling you had as a kid, with the anticipation of what was ahead for your summer? A three-month break filled with the promise of popsicles, pool days, and no homework. But as parents, summer often brings a different kind of challenge—keeping your kids healthy and on a balanced routine while still embracing all the fun the season has to offer.

That’s where I come in! I’m Dr. Andy, the resident nutrition expert at Good Day Chocolate, and I’ve got you covered with simple, actionable tips to keep your family nourished, energized, and on track this summer—without taking away from the fun.

1. Keep a Balanced (Yet Flexible) Routine

Summer doesn’t have to mean total chaos! Maintaining a loose structure to your days can help kids (and parents!) feel more stable. A few ideas to keep a balanced rhythm:

• Consistent Wake-Up & Bedtimes: It’s tempting to let kids stay up way later, but sticking to a bedtime routine (with some flexibility) will help prevent sluggish mornings.

• Meal & Snack Times: Try to keep meals around the same time daily to avoid grazing all day long.

• Active & Rest Time: Balance high-energy activities (like swimming or sports) with downtime, such as reading or quiet crafts.

2. Smart Snacking for On-the-Go Fun

With summer adventures calling, having smart snack options on hand will help fuel kids properly. Some of my favorite grab-and-go healthy snacks include:

• Fresh fruit like apple slices, grapes, or berries

• Cheese sticks and whole-grain crackers

• Yogurt with granola

• Trail mix with nuts, dried fruit, and dark chocolate (like Good Day Chocolate’s Energy supplement!)

• Veggies with hummus or guacamole

3. Stay Hydrated the Fun Way

The summer heat can sneak up fast! To encourage hydration:

• Make DIY fruit-infused water (lemon, berries, or cucumber for a fresh twist!)

• Try fun, reusable water bottles to keep kids excited about drinking water

• Freeze fruit juice popsicles for a refreshing treat

4. Keep Nutrition a Priority (Without the Battles!)

Picky eating can feel even more frustrating during summer break. Some fun ways to ensure kids are getting proper nutrition include:

• Make Food Fun: Get kids involved in meal prep—let them build their own sandwiches, create smoothie combos, or decorate fruit kabobs.

• Sneaky Nutrition Boosts: Blend greens into smoothies, swap white bread for whole grains, and use dark chocolate as a healthier sweet treat.

• Supplement Smartly: If your child needs an extra nutrition boost, Good Day Chocolate’s Multivitamin for Kids can help bridge any gaps!

5. Prioritize Sleep and Stress Management

Long summer days are great, but rest is just as important as play. To ensure good sleep hygiene:

• Stick to a wind-down routine (limit screens an hour before bed!)

• Use calming techniques like reading or a warm bath

• Try Good Day Chocolate’s Sleep supplements to support restful nights naturally

Final Thoughts

Summer is meant to be fun, and maintaining nutrition and a simple routine doesn’t mean taking away from the excitement! By keeping a balance of structure, healthy habits, and plenty of adventure, you and your family can have the best of both worlds.

Enjoy the sunshine and the sweet moments—maybe even with a little chocolate on the side!

About Good Day Chocolate: Good Day Chocolate makes functional chocolate supplements for the whole family, blending premium chocolate with effective ingredients for better sleep, energy, calm, and overall wellness. Check out our full range of delicious, doctor-formulated supplements to support your family's health all year long!