Summer camp is one of the best experiences you can give to your child. But sometimes, the camp menu can be a major concern for both campers and parents. Will my child choose French toast every day? Will they even look at the salad bar? Will counselors help them navigate all the camp food options? And what about allergies?

Hi! I’m Marissa, a dietitian and parent nutrition coach—and of course, let’s not forget my most important title, MOM. And please make sure you just read “Moooooom” with four syllables.

I love helping kids and parents become attuned to their body’s needs so that they can become competent eaters. As a competent eater, you’re more mindful when feeding yourself and your family, and have the ability to develop a healthier relationship with food!

In this article, you will learn how to help your kiddos navigate the food at Camp Winaukee, help them make informed choices for themselves while away from home, and most importantly, enjoy their meals!

Summer Camp Food

But first, ever wonder what camp meals are really like? Even if you are an alumni camper, today’s food service at camp is a step up from the past. Think: diverse food options, gluten-free and dairy free choices, special dietary accommodations for food allergies, and a concerted effort on reducing food waste.

Camp chefs are also trained to include a wide variety of options that even the pickiest eaters can enjoy. At Camp Winaukee, for example, a sample menu might feature a breakfast spread with a range of offerings including eggs, hash browns, toast, hot and cold cereals, granola, fresh fruit, and separate toppings where both campers and staff can pick and choose what’s right for them.

Dinner is also preference-heavy and might include a station for building your own tacos, a spaghetti bar with meatballs (both with and without tomato sauce!), and a snack table to help kids fill their bellies.

What are the first steps in preparing your camper to eat balanced meals? Get ample energy for sports? How can you help your camper listen to his body?

Here are 5 tips that you can start using right away to ensure your kiddos pack these healthy habits along with all their other camp essentials.

Educate about “The Camper’s Plate”

I generally caution parents and camp staff against offering excessive nutrition guidance, as this can sometimes backfire and lead to disordered eating patterns.

Below are some ideas you can use to educate about “The Camper’s Plate.”

Use an “all-foods-fit” approach

An “all-foods-fit” approach to feeding emphasizes that all foods can be a part of a balanced diet. The all-foods-fit approach empowers campers to feel flexible and confident in their food choices throughout the summer. Afterall, we certainly don’t want kids to feel guilty eating s’mores!

Share the visual plate guide but at the same time, it is okay to offer a visual plate guide, which provides a framework—not a strict rule—for campers to fill up their plates in a balanced way.

One of my favorite ways to help kids choose a variety of foods is to teach them all about the different food categories. Then, challenge kiddos to see if they can add at least two of the three categories on their plates.

The main three categories are:

• Grains

• Protein

• Produce

You’ll see that I’ve lumped quite a few categories together in order to make the camper’s plate simple – even for our youngest campers.

As an example, fruits and vegetables are combined into one category (i.e., produce) because fruit can be a great stand-in for vegetables and vice versa. This allows both adults and kids to feel confident that they are getting enough food from the plant-based category – without feeling immense pressure to consume specific amounts.

You will also notice that dairy is combined with protein. This is because dairy products do contain a significant amount of protein and can serve as a good substitute for other plant- or animal-based protein sources.

Of note: if your child does not eat dairy, make sure he is getting enough calcium from other sources, such as leafy green vegetables and fortified plant-based milks and orange juices, to name a few.

Adopt a “Nutrition-Weekly” mentality The good news is that a child’s nutritional status (and even that of an adult’s!) is not assessed on a meal-by-meal basis, but rather, by one week at a time.

So, that means if your kiddo had a burger and fries one night, and some carrots the next day with lunch, he will still grow well and get enough energy and nutrients from his food choices.

Take realistic steps with picky eaters

Sending a picky eater to sleepaway camp can be a concern for many parents. However, I recommend that parents use some of the following strategies to help children have a positive experience with food at camp.

Communicate with camp staff

Before camp even begins, reach out to the staff about your child’s eating habits. Camp Winaukee accommodates picky eaters and can provide alternative, familiar options if they know your situation in advance.

You can also discuss foods your child will eat (i.e., “safe foods”) as well as any foods they absolutely refuse. This open communication allows Camp Winaukee to properly plan menus and be prepared.

But while you’re doing that…

Expand food exposure at home

In the weeks leading up to camp (and throughout the school year), try introducing new foods in a low-pressure environment at home.

Have your child help prepare meals with you and let them taste small bites without forcing them to eat full portions.

A great way to get started with this approach is through implementing an evidenced-based childhood feeding framework by Ellyn Satter called, the Division of Responsibility, which is a step-by-step approach to help both you and your child relax at the table and try new foods.

Peer influence is also a powerful motivator of food acceptance. Try modeling new foods, yourself, without pressure, and invite friends and family over who are adventurous eaters to expose your child to new foods.

The Camp Environment

The camp setting often naturally encourages kids to be more open to trying new foods.

Kids engage in physical activities, build up an appetite and see peers model adventurous eating. This can all positively impact a picky eater because the novelty of camp meals may inspire curiosity about unfamiliar dishes.

How can you start helping your picky eater?

Help your camper listen to body cues

Camp is filled with so many fun activities, and as a result, mealtimes have to be structured. Even though snacks are served often, there is little room for grazing between meals!

Many families might think this is awesome! But that means your little camper will need to know how to listen to his body’s hunger and fullness cues and take what he needs at each meal and snack.

You can help him prepare for this by doing some of the following:

Provide structured meal and snack times

Does it feel like your kids are raiding the cabinets whenever they want?

Try a “love with limits” experiment. Start by setting specific meal and snack times to help regulate hunger cues and prevent excessive snacking or skipping meals entirely.

Campers burn a lot of energy being active outdoors, so their hunger signals may be more pronounced than at home. By scheduling meal and snack times, you can help them adjust to the camp routine, tune into their hunger cues, and learn to sit with delayed gratification.

Avoid using food as reward or punishment

When you tie emotions like accomplishment or guilt to certain foods, it can mess with your camper’s natural ability to know when they’re hungry or full.

Try to keep food neutral—don’t use it as a reward or punishment.

Avoid pushing or restricting food based on behavior. Instead, focus on promoting a balanced diet and a healthy relationship with food.

By doing this, your child can make their own choices without feeling pressured, and they will learn to listen to their bodies and make mindful eating decisions, especially while away from home.

Encourage mindful eating

This is one of my favorite tools to teach kids both as a parent and nutrition educator!

Have campers pause and do a body scan before and during meals.

Ask them to rate their hunger on a scale of 1-10 and check in again when they start feeling full.

This mindfulness practice tunes them into their internal cues rather than relying on external cues, like cleaning their plate.

Help them quit their membership at the “Clean Your Plate Club” and join the “Listen to Your Body Club.”

Below is a visual you can use, if helpful. Note: asking once at the beginning of the meal, middle and end is more than enough, and doesn’t need to happen at every meal or snack.

Implement a sports nutrition plan

Many sports-parents are concerned about whether their campers might be getting optimal nutrition to perform in their athletics, especially when they have to make summer camp food choices independently.

Valid concern.

Camp Winaukee offers a robust athletic program and prioritizes well-balanced, energy-dense meals and snacks to fuel campers’ activities.

But here is what you can do to ensure your campers are meeting their nutritional needs.

Make hydration a habit

While counselors can remind kiddos to “drink, drink, drink!” and offer unlimited hydration pit-stops, you can only lead the horse to water. To avoid dehydration, your camper must feel incentivized to drink beyond just satisfying their thirst.

Here are some ideas to help them:

• Water bottle decorating: when campers get creative with a little personalization, such as fun stickers, drawings, this makes them excited to drink from their bottle.
• Water bottle buddies: team up with another friend to stay accountable with drinking enough!
• Drink with every meal & snack: if your camper simply forgets during the day, see if he can remember to add a drink with meals and snacks (juice counts!).

Be respectful and open!

Lastly, with campers coming from different backgrounds, help your child come to camp with an open-mind.

If you notice they tend to make judgmental comments to their friends and siblings, especially at the table, help them learn a “don’t yuck my yum” philosophy.

Here are some tips for both counselors and parents, which you can try at home and at camp:

Lead by example

Counselors and parents can be a great role model of respectful behavior by trying new foods themselves and avoiding negative comments about unfamiliar dishes. If a camper makes a face, gently remind them “don’t yuck my yum!” in a positive way.

Celebrate differences

Counselors and parents can highlight how amazing it is that camp brings together people from all over who can share their cultural foods and traditions. This perspective turns variety into something to appreciate.

Use welcoming language

Avoid phrases about food that pass judgment like, “weird,” “gross,” or “that’s unhealthy.” Instead, describe foods objectively based on ingredients, flavors, etc. This takes the moral high ground out of food choices.

Promote curiosity over criticism

If a camper is hesitant about a dish, encourage them to ask respectful questions to understand it better, rather than making negative statements. This opens their mind.

Suggest polite responses

If your camper doesn’t like a specific food, teach responses like “no, thank you” or “it’s not my favorite,” rather than exaggerated negative reactions that could make others feel bad.

The idea both at home and at camp is to create a culture of respect and openness to different cuisines so that children feel comfortable exploring new foods without judgment or peer pressure!

“Don’t yuck my yum” is the perfect camp mantra!

I’m lovin’ this - and want more!

Summer camp food is nothing to be fearful about with the right preparation and open communication between parents and camp staff.

By addressing picky eating habits, dietary needs, and proper fueling for active campers ahead of time, you can ensure your child has an enjoyable and nourishing experience.

Do you want to connect with us at Camp Winaukee? Do you need a little bit more support before summer?

If you are looking for a summer camp that nurtures curiosity, acceptance, and adventurous eating, then Camp Winaukee is the place for you!

Don’t miss out on this enriching experience for your child.