Give children the energy they need this summer by packing lunches and snacks loaded with nutrients to fuel their body and brains at camp.

Registered dietitian nutritionist Jill Patterson, who is also a certified fitness instructor and certified personal trainer, says children should ideally be having a lunch with the five major food groups represented.

That means incorporating nutrient-rich foods of “whole grains; lean sources of protein; fresh, canned, or frozen fruits and vegetables (packed in its own juice or unsweetened); and low-fat or non-fat dairy selections,” Patterson said.

Her tips for three easy ways to accomplish this are by packing:

1. A turkey and cheese sandwich on whole grain bread with an apple or orange and baby carrot sticks.

2. A peanut butter and jelly sandwich on whole grain bread with a side of grapes, green pepper strips, and low-fat yogurt.

3. Whole grain pita triangles or whole grain crackers with hummus, cheddar cheese cubes, veggie sticks, and grapes.

As for snacks, Patterson said they should be thought of as “mini meals” and include two to three of the major food groups. Her recommendations for quick snacks are:

1. Whole grain crackers (such as Wheat Thins or Triscuits), cheese, and an unsweetened applesauce cup.

2. Low-fat or non-fat yogurt, berries, and granola.

3. String cheese and a homemade blueberry oatmeal muffin.

Hydration

With soaring summertime temperatures, and many children outside doing physical activities, water should always be an essential part of a camper’s day.

“Children should consume at least six to eight 8-ounce cups of water per day,” Patterson explained. “Water intake should be increased if your child is outside in hot or humid weather and/or participating in physical activity.”

Also, be sure to put a cold pack in the lunchbox to keep water and foods cool while at camp.