As the weather gets warmer, kids are eager to play outside. Help protect your children with these helpful tips.

What you use

• Wear a helmet if you are moving faster than you can run (scooters, skateboards, bikes and rollerblades). Certain sports require styles of helmets that meet sport-specific risks.
• Wear wrist guards with any skating activity.
• Wear protective eyewear with any racquet or paintball activity.
• Wear a mouth guard for sports including football, martial arts, volleyball, soccer and skateboarding.

Learn more about bicycling, in-line skating and skateboarding safety and injury prevention tips here. You can buy safety helmets at the Emergency Department/Trauma Center at Children’s Hospital of Wisconsin for $10 to $15. Care partners will size and fit the helmet for your child. No appointment is necessary. Get directions here.

What you drink

Drinking plenty of water is especially important in hot weather. It can prevent cramps, heat exhaustion and heat stroke. The American College of Sports Medicine recommends these guidelines for proper fluid intake:

• Drink 16 ounces of fluid two hours before exercise.
• On warmer days, drink an additional 8 to 16 ounces of fluid 30 to 60 minutes before exercise.
• Drink fluids regularly during exercise.

Where you play

• Ensure safe surroundings from traffic or other people.
• Check for clear, clean and safe areas (free of glass or debris).
• Wear proper sun protection when you are outside, even on cloudy days (protective clothing, hats, long sleeves and sunscreen of at least 15 SPF).

For more information about youth sports safety, visit the National Youth Sports Safety Foundation website.

~ Stacy Stolzman, MPT, Children’s Hospital of Wisconsin

Eating whole grains can reduce risk of heart disease, stroke, obesity, type 2 diabetes, inflammatory bowel disease, constipation and colorectal cancer. Whole grains are rich in antioxidants that help prevent damage to the body. The fiber in whole grain foods helps you feel full faster and regulates bowel functions.

Whole grains have fiber, vitamins, minerals and more. Good examples of whole grain foods include:

• Whole-grain pasta.
• Whole-grain bread.
• Whole-grain crackers.
• Brown or wild rice.
• Barley.
• Low-fat popcorn.
• Oatmeal.

A good way to see if food contains whole grains is to look for a whole grain stamp. This stamp means the food has at least half a serving of whole grains.

If you can’t find a stamp, check the product’s ingredient list. Food with whole grain listed as the first or second ingredient can be good for you. Don’t be fooled by products that include enriched flour at the beginning of the ingredient list – these are not whole grain!

According to the Whole Grains Council, an average person eats less than one serving of whole grains per day. The U.S. Department of Agriculture’s choosemyplate.gov recommends at least three servings or more of whole grains each day. Encourage your family to eat healthier by gradually introducing more whole-grain products. The benefits will do you a whole lot of good.

~ Heather Fortin, RD, CSP, CD, clinical dietitian specialist, Children’s Hospital of Wisconsin with Stacy Brand, RD, CD, manager, Patient Services, Children’s Hospital of Wisconsin

School’s out and  summer camps, vacations, play dates, barbeques and picnics are here. While a lot of fun, these events can be difficult if your child has food allergies.

Do your homework. Plan ahead for activities and camps that your child will be attending. Contact the person in charge of the event as soon as you sign your child up. Tell him or her about your child’s food allergies. Ask about how they handle kids with food allergies. Ask about guidelines for sending food with your child and the availability of refrigerators and freezers.

Great snacks to pack. The best travel and camp foods are nutritious and filling and don’t need refrigeration or utensils. They include:

• Fresh fruit.
• Prepackaged snack foods such as dried fruit, dry cereal, snack mixes, pretzels, cookies, snack bars and peanut butter substitutes.
• Individually packaged foods made in your home like snack mixes, cookies and muffins.

Think the drink. Plan for drinks that are nutritious and allergen free. Make sure your child knows which drinks are allowed while in the care of others.

Summer fun action plan. Prepare an action plan for your child that includes emergency contact information, medication lists and information about his or her doctor. Your child always should wear a medical bracelet, necklace or shoestring charm. Some camps and summer programs will have their own action plans that may need a doctor’s signature before your child attends.

Giving epi. Review directions on how to give epinephrine to your child with the primary caregiver. Ask that person to show you how to give epinephrine and review the action plan. Give him or her a chance to ask questions.

Arrange nonfood activities. Help plan activities such as water balloon fights, outings to the park and quiet afternoons at home watching movies. Arranging activities that don’t include food will help your child avoid feeling left out.

Where to buy? Check out your local specialty grocery store or check out online grocery shopping options here.

Learn more about preparing your food-allergic child for summer camps here.

~ Mary Beth Feuling, MS, RD, CNSD, is a dietitian at Children’s Hospital of Wisconsin. Wayne Roe is the executive chef and manager of Nutrition Services at Children’s Hospital.

Summer vacation is here. Without the pressures of school, many kids spend their days riding bikes, eating ice cream and going swimming with friends. One of the best things about summer vacation is having a break from the structure and order of school.

At the same time, structure and order help put parameters around our lives. It helps us know when to get up in the morning, when to go to bed at night, when to eat and how to spend our time.

During the summer, some kids become more active. Others spend their days conquering new video games, spraining their thumbs while texting and updating their social networking sites. Some kids wander in and out of the kitchen, finding new things to eat. Others get so busy they forget to eat meals. This lack of structure can create an environment where kids can find themselves in a world of weight loss trouble.

During summer vacation, parents should set their children up for success. Set a bedtime, wake-up time, schedule of daily activities and a menu. This structure will help children make significant strides in managing their weight, even while enjoying summer vacation.

~ Brian Fidlin, PsyD, director, NEW (Nutrition, Exercise and Weight Management) Kids Program

June signifies the end of spring and the beginning of summer. It is a time to enjoy the warmth of the sun and head outdoors for some fun. One way I like to enjoy the summer sun is to go on a picnic. Here are a few tips to help make your next family picnic fun and healthy.

• Is it the journey or the destination? For your next picnic, take some time with your kids to plan the menu. My kids love taking part in planning meals and helping in the kitchen. We each choose a favorite recipe for part of the meal and then put it all together to create the menu. Try one of Chef Wayne’s favorite picnic foods, the basil 5-bean salad. Sometimes, we even take a trip to a local famer’s market. June in Wisconsin can bring tasty salads, sandwiches or quiche that are prepared using seasonal asparagus, potatoes, peas, broccoli, corn or carrots. Also in season are strawberries and raspberries. These berries are great when eaten alone, used in fresh drinks or added to desserts.

• Take time to smell the roses. I still remember helping my grandmother in the kitchen and spending hours with her and my mom talking and laughing. Time spent in the kitchen preparing meals with kids makes for great memories. Young kids can help by adding premeasured ingredients into bowl, stirring cookie batter or frosting cupcakes. Older kids can shop, read recipes or assemble sandwiches. When kids help in the planning and preparation of meals, it can lead to improved trial and acceptability of new foods.

• Temperatures really do matter. Perishable foods, such as raw or cooked meats and poultry, have the potential to cause food-borne illnesses if not handled or stored properly. Bacteria will grow rapidly between 40°F and 140°F. Store hot foods in insulated containers. Cold foods should be stored using ice, cold packs or even frozen juice boxes. Perishable food should not be left out for more than 2 hours. Lastly, pack only what you think you will eat and leave the leftovers home in the refrigerator.

• Special touches show you care. To add color, bring an empty mason or jelly jar to add flowers that were cut from your yard. Or, try rolling utensils in napkins that are tied together with a fun fact or joke for your kids to read while eating. Pack fun games to play with your child such as a flying disc or ball and glove.

~ Beth Polzin, MBA, RD, CD, is a clinical dietitian specialist at Children’s Hospital of Wisconsin. Wayne Roe is the executive chef and manager of Nutrition Services at Children’s Hospital.