By Kelsey Tangney, MS,RD/LD, CLC
As summer begins, many parents notice a shift in their child’s eating habits. Without the structure of school days, meal and snack times can become less predictable. Suddenly, it feels like your child is asking for food every hour, only to sit down at dinner and declare they’re “not hungry.”
If this sounds familiar, you’re not alone.
Why Does This Happen?
Summer often brings changes in routine, activity levels, sleep schedules, and access to food. Children may spend more time at home, making it easier to snack throughout the day. While snacks play an important role in meeting a child’s nutritional needs, frequent grazing can make it difficult for them to arrive at meals hungry and ready to eat.
This doesn’t mean snacking is bad. In fact, most children need snacks to support growth, development, and energy needs. The goal isn’t to eliminate snacks—it’s to create a rhythm that allows snacks and meals to work together.
The Difference Between Snacking and Grazing
A planned snack provides nourishment between meals and helps children maintain energy throughout the day.
Grazing occurs when children eat small amounts of food continuously throughout the day, often without recognizing hunger or fullness cues. This can make it difficult for them to tune into their body’s signals and may impact appetite at mealtimes.
Building Better Snacks
One of the easiest ways to support appetite regulation is to offer balanced snacks.
A balanced snack typically includes:
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A carbohydrate for quick energy
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A protein and/or fat for staying power
Examples include:
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Crackers and cheese
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Apple slices with peanut butter
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Yogurt and fruit
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Pretzels with hummus
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Turkey and crackers
Balanced snacks tend to be more satisfying and can help prevent constant requests for food throughout the day.
What If They Don’t Eat Dinner?
Take a deep breath.
Children’s appetites naturally fluctuate from day to day. Instead of focusing on one meal, consider their intake over the course of several days.
As parents, our role is to provide opportunities for nourishment by deciding:
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What foods are offered
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When food is offered
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Where food is offered
Children decide:
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Whether they eat
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How much they eat
This approach helps children build trust in their bodies while reducing stress around meals.
A Summer Reminder
Your child’s appetite may look different during the summer months, and that’s okay. Creating a predictable pattern of meals and snacks can help children stay energized, support growth, and come to the table ready to eat.
Consistency matters more than perfection.