When children are at home during the long summer break, they tend to eat around the clock. This can be quite costly for parents and, if the children are not and engaging in high-energy activities, the round-the-clock eating can add up to excess calories. Summer meals should, therefore, be carefully thought out.

School-age children are at a rapid stage of development and need adequate energy intake to support this accelerated growth and development. Parents should, however, choose foods wisely.

Many of high-calorie, nutrient-deficient foods are economical and attractively packaged with misleading labelling. Their popularity is ensured by multimillion-dollar advertising campaigns directed at unsuspecting children.

Below are tips on economical summer treats for children. Parents should be consistent in the type of meals offered to children so that they will pass on good eating habits to the next generation.

Some treats

1. Thirst quenching - leave large amounts of limeade made with fresh limes, 'sour oranges' or diluted orange juice very lightly sweetened with sugar. The drinks can be frozen in gallon plastic bottles overnight and placed on the kitchen counter in the mornings so that children can serve themselves throughout the day without going in and out of the refrigerator.

2. Make frozen 'bag juice' using the same ingredients in tip one.

3. Serve children the fruits in season such as mangoes and oranges. Sugar cane is also readily available.

4. On weekends, enlist the children's help to bake snacks. Create variety with nuts and shredded vegetables such as pumpkin and carrots.

5. Low-fat peanut butter is economical and good as a sandwich spread.

6. Cereals such as oatmeal can make quick meals with low-fat milk or soy. They can be flavoured with condensed milk or sugar.

7. Make one-pot meals with canned fish and vegetables such as callaloo, pak choi and/or cabbage.

8. Raw nuts are nutritious and safe for older children.

9. Many children still love their home-made soups and porridges.

Rosalee M. Brown is a registered dietitian/ nutritionist who operates Integrated Nutrition and Health Services; email: yourhealth@gleanerjm.com.