Teaching kids about nutrition while they're away at summer camp

Whether your child is spending the day at a local day camp or they’re off on a sleepaway program, teaching kids about the fundamentals of nutrition helps them confidently make healthy food choices. Nutrition education empowers kids to listen to their bodies, understand how different foods affect how they feel, and better equips them to find a healthy balance between treats and nourishing snacks. 

With the right tools, kids will be ready to make their own food decisions, whether they’re gone for the day or an entire month. As summer kicks off, let this article be your guide for supporting their independence and building lasting healthy habits.

Leading up to camp

Before the first day of camp rolls around, there's a little prep work to do—on your part and your child’s. We can't just send our kids off and cross our fingers that they'll make healthy choices all on their own. A few simple strategies at home can set them up for success at camp and beyond.

• Model healthy eating: Kids learn by example. When you choose balanced meals, enjoy fruits and veggies, and eat without guilt, they’re likely to follow your lead. Let them see you enjoying a variety of foods, explore new cuisines, and talk about how certain foods make you feel energized, satisfied, or strong.

• Involve kids in food prep: Getting kids involved in the kitchen helps them feel more invested and curious about what’s on their plate. Allow your kids to pack their school lunches, unload groceries, organize the pantry, or help you take inventory and make a grocery list. Simple tasks like assembling a sandwich or portioning out trail mix gives them a sense of control and builds familiarity with food.

• Incorporate stories about food: Kids love stories, and storytelling can be a powerful and memorable way to introduce basic nutrition concepts. It can also help kids relate food to positive experiences. Tell a silly or inspiring story about how eating a colorful salad helped a superhero gain superpowers or how a bowl of chicken soup made someone feel strong and ready to play. 

• Avoid labeling food as “good” or “bad”: Don’t demonize certain foods or food groups, which can lead to feelings of guilt or shame when kids eat them. Instead, teach that all foods fit and have a place in a balanced diet. Some foods help our bodies grow strong, others give us quick energy, and some are simply fun to eat. When kids understand that no food is “off-limits,” they’re more likely to develop a positive relationship with eating.

Before camp starts 

Before your child heads off to camp, it's important to give them the tools they need to make thoughtful food choices on their own. Whether they’re deciding what to eat or just feeling sluggish in the middle of the day, a little prep at home can go a long way in helping them feel confident and capable. Here are some key topics to cover before the backpacks are zipped and the buses roll out:

Teach the basics of food groups

Review the different food groups and how each one supports your child’s body—particularly activity and performance. Keep it simple and relatable, so they can easily remember what each group does (without all the scientific jargon).

• Protein: Builds strong muscles, keeps them full, and provides steady energy throughout the day. Examples: chicken, eggs, tofu, beans, yogurt, cheese.

• Healthy fats: Helps them feel satisfied and supports brain health. Examples: avocado, nuts, seeds, olive oil, nut butters.

• Fruits and vegetables: Provides essential vitamins and minerals, hydration, and keeps them regular in the bathroom. Examples: berries, carrots, cucumbers, oranges, spinach.

• Carbohydrates: Provide the main source of energy for all the running, swimming, and playing they’ll do at camp. Examples: whole grain bread, pasta, rice, crackers, cereal.

Talk about food choices without judgment

Create a positive, judgment-free space when talking to kids about food. Instead of calling foods “good” or “bad,” focus on how different foods help their bodies and how often they might choose them.

Explain the difference between:

• “Always” foods: These include fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods help fuel their bodies, keep them full longer, support growth, and give them steady energy to play, think, and have fun.

• “Sometimes” foods: Think chips, cookies, candy, soda, and other highly processed snacks. They can still be part of a healthy diet, but they're best enjoyed occasionally since they don’t offer as much long-lasting fuel or nutrients that support growth.
  
  

Make it clear that all foods fit. Let your child know that it’s okay to enjoy a cookie at camp or have chips with lunch—what matters most is what they eat most of the time. 

Explain hunger and fullness cues

Helping your child understand what it feels like to be hungry, satisfied, or overly full, is one of the most valuable skills you can teach them before camp. Understanding how their body feels before, during, and after eating can help them make intuitive decisions, whether to continue eating or to stop. Here are some physical signs to talk about together:

• Hunger cues: Stomach rumbling or growling, low energy and it’s been 2 to 3 hours since the last meal or snack, a physical pang or empty feeling in the stomach, difficulty concentrating, irritable or hangry. 

• Fullness cues: Stomach feels pleasantly full, feeling of satisfaction, content, no longer thinking about food. 

• Overdid it: Stomach feels uncomfortable, tight or stretched, hard to move around, nauseous.

Explain that it's okay to eat when they’re hungry and to stop when they’re satisfied—even if their friends are still eating. You can even practice this at home by asking your child to check in with their body during mealtime. Tuning in to their body’s signals helps them feel more in control and help build body awareness.

Role-play camp scenarios 

Talk through camp-specific situations they might face—like choosing a snack from the canteen, navigating a buffet, or deciding what to eat when they’re tired or low-energy. Walking through realistic situations can help kids practice simple decision-making, so when the moment comes, they’ll know exactly what to do. Talk through scenarios like:

1. The canteen stop

• Scenario: They’re lining up with their friends and eyeing the candy and chips.

• Strategy: Encourage them to scan all the options first, then pick one “sometimes” snack plus one protein-rich choice (cheese stick, yogurt, nuts) to keep their energy steady for the next activity.

2. The buffet line

• Scenario: It’s lunchtime and there’s a row of assorted, colorful dishes to choose from. 

• Strategy: Teach them to fill their plate with a mix of fruit or vegetables, protein, and grains, potatoes, or bread. 

3. The sugar rush

• Scenario: After a sugary drink or cookie, they feel jittery, and can’t focus on the next activity.

• Strategy: Teach them to pair sweets with a protein or healthy fat to stabilize their blood sugar and avoid that energy crash feeling.

4. Feeling flushed

• Scenario: They’re running around all morning and suddenly notice a dry mouth, headache, and are a bit dizzy. 

• Strategy: Sit down in the shade or air-conditioned room, take small sips of water, and wait until you feel better. A quick breather can help them recharge, hydrate, and jump back into activities when their body is ready.

Empower them to stand up for their choices

It’s completely normal for kids to feel peer pressure around food—especially in group settings like summer camp. Maybe no one else is eating their veggies, or someone makes a comment about the lunch they packed. These moments can make kids second-guess their choices, even when those choices help them feel their best.

Remind your child that everyone’s body is different, and what works for someone else might not work for them. What matters most is how they feel. You can also help them prepare by practicing a few simple, confident responses they can use if someone comments on their food:

• “This is what I like, and it helps me feel good.”

• “I packed it because it gives me energy for later.”

• “Everyone eats different stuff—that’s cool with me.”

• “I actually love this food and it’s my favorite!”

Summer camp is a time for adventure, growth, and plenty of fun, but it’s also a chance for kids to build real-life skills they’ll carry with them for years to come. By giving them the tools to understand their bodies, navigate food choices, and build confidence around eating, you’re setting them up for a healthy summer and laying the foundation for a lifelong positive relationship with food.