Question: Do kids actually gain more in the summer?

In a study published in the American Journal of Public Health, researchers measured the weights and heights of 5,380 children in kindergarten and grade one, at the beginning and end of the school year and during summer vacation. They found that the children's body mass index (BMI) scores increased more than twice as much during the summer than during the school year. Children who were already overweight at the beginning of kindergarten showed an even bigger difference between school and summer weight gain.

I do see kids in my practice gain weight in the summer. After a regimented school year of making healthy food choices and sports, the unstructured days of summer can make it easy for kids to overeat - and gain a few pounds.

It's a season when there's greater access to chips, ice cream, sugary drinks and candy at home, at camp, at the cottage, and at the amusement park. During the school year, kids don't have the same access to junk foods and sugary drinks.

And some parents might overcompensate fro summer activity my letting kids eat more junk food.

It takes a lot of exercise - more than swimming in the lake or riding a bike to a friend's house - to burn off multiple treats eaten during the course of a day.

Question: Everyone always says a little junk food isn't bad, but how much is too much?

What kind of health issues can too much junk food in your early years lead to later on?

Junk food from time to time isn't going to harm a child. But a steady intake can lead to obesity, high blood pressure and cholesterol, type 2 diabetes, and behavioural problems. Research has shown the process of heart disease, the fatty build up on artery walls, begins in childhood.

And a steady intake of junk food squeezes out nutrient-rich foods that growing kids need. Studies have found that kids who consume more sugary beverages consume less calcium and zinc.

Banning junk food outright isn't the answer. Vetoed foods are more desirable to kids. However, having junk food readily available throughout the day discourages kids for learning to like other foods. If kids ask for it, allowing junk food a few times a week, even once a day, might be appropriate. Every situation is different. It's important to have a policy around junk food so kids have room to get the nutrients they need.

Question: Any tips to help parents manage junk food this summer?

Keep it small. Be it ice cream, candy, cookies, French fries or a sugary drink, avoid super-sized portions.

Stock healthy snacks. To curb your child's appetite for junk food, keep healthy snacks in the house like cut up fruit and vegetables, hummus, yogurt tubes, whole grain crackers, cheese strings, whole grain muffins and sorbet. Just like kids learn to love the taste of junk food, they can learn to love the taste of healthier foods too.

Plan alternate activities. If your child reaches for junk food to pass time between meals, have him make up a list of alternative activities that can be done instead of eating.

Talk about nutrition. Give children consistent, clear messages about healthy eating to build their nutrition awareness. I'm not suggesting a nutrition lecture at every meal, but there's no harm in telling your kids, from time to time, why vegetables or whole grains are good for them.

Explain why it's okay to eat junk food occasionally but not all the time. It's important for children to know that junk food - despite how prevalent it is - is not considered the norm.

Avoid food rewards. Studies indicate it's unwise to use junk food - or dessert - as a reward for good behaviour because those foods become more desirable.

Get kids cooking. If kids become involved in choosing, planning and preparing meals and snacks, they'll be more interested in what they're eating.

Be a role model. It's unrealistic to expect kids to eat healthfully if their parents don't. Don't try to be perfect. Just try to squeeze in fruits, vegetables, whole grains, even exercise - and limit the quantity of the empty calorie foods. If you don't want your child to become fixated on junk food, don't let it become a focus of your diet.