Summer is the time for fun and vacations, and plenty of sunshine, but it also comes with intense heat, dehydration risks, skin irritation and extreme fatigue. As temperatures rise, children specifically need a wholesome and varied diet that not only fuels their energy needs but also keeps them cool, hydrated, and nourished.
Summer diet for kids

Explore this article to get an overview of a kid-friendly summer diet plan, including foods to add and avoid during this season.

Why Is Eating Healthy Important for Kids During Summer?

Children are always active and on their toes, running around, engaging in sports activities and summer camps. At the same time, scorching temperatures deplete fluids via sweat, which can lead to dehydration, fatigue and digestive discomforts, if not properly managed.

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A well-planned and customised summer diet may help:

  • Maintains hydration and replenishes electrolytes lost
  • Builds a stronger immune system and keeps seasonal infections at bay
  • Improves the digestion process and prevents constipation
  • Increases energy levels and keeps the child active
  • Prevents common heat-related health issues

Summer Dietary Tips To Follow

Hydration is Key

Children get easily dehydrated in summer; hence, make sure you encourage your kids to drink ample amounts of fluids throughout the day, mainly water. Also, ask them to carry a water bottle handy, whether at home, in the park or travelling. Provide them with plenty of water-rich fruits like watermelon, cucumbers, melons, and oranges, which not only offer hydration but also meet the requirements of essential vitamins and minerals.

Furthermore, limit your child from having cold beverages and other sugary drinks like sodas, fruit drinks and sports drinks, as they only provide empty calories.

Include Fresh Fruits/ Vegetables

Summer is the right time to indulge in a rich array of fresh fruits and veggies. Add a colourful variety of fresh fruits like berries, melons, mangoes and pineapples into your child's diet. These are not only delicious but also boast antioxidants, vitamins and minerals that augment overall health. Likewise, include a broad spectrum of veggies like tomatoes, carrots, bell pepper and leafy greens in salads, sandwiches or a curry to meet the essential nutrients and keep your kids nourished.

Cooling Summer Treats

Tweak unhealthy and junk snacks with refreshing summer delights that are wholesome and energising. Try making homemade popsicles using fresh fruit like mangoes, berries, kiwis or watermelons blended with tender coconut water or yoghurt. Freeze them in popsicle moulds for a hydrating snack that kids would love to have. Additionally, you can also give chilled yogurt topped with fruits or nuts, which serves as a wholesome treat on hotter days.

Balanced Meals

It is important to provide kids with light and balanced meals that are easy to digest and offer vital nutrients. Include good sources of proteins like lean meats, legumes, paneer or tofu along with whole grains like brown rice, wheat bread or whole wheat pasta. Also, add ample reserves of fresh vegetables to meals to up the fiber intake and improve digestion. Ensure to avoid heavy and greasy foods that make your kids feel sluggish and uncomfortable in the hot climate.

Stay Sun Safe

Apart from paying attention to nutritional needs, it is also vital to safeguard your child from the harmful effects of the sun. So, encourage them to use sunscreen with a high SPF, hats and sunglasses while stepping out. Limit outdoor activities during peak sun hours and seek shade whenever possible.

 Foods to Limit During Summer

Certain foods are known to aggravate heat or cause dehydration:

  • Deep-fried snacks like samosa, pakoras, or potato chips
  • Carbonated beverages and bottled drinks
  • Junk foods
  • Excessively spicy or oily foods
  • Chocolate and candies

Sample Summer Diet Plan

Morning: 1 cup of badam milk

Breakfast: 1 cup of vegetable poha and 1 cup of mango smoothie or 1 Wheat bread, avocado cheese toas,t and 1 cup of mixed fruit punch

Mid-morning: 1 bowl of watermelon, musk melon or orange with a glass of tender coconut water

Lunch: 1 cup of rice, ½ cup of rajma, 1 cup of spinach and ½ cup of curd

Evening Snack: Yogurt topped with dried fruits or Chikko milkshake

Dinner: 2 Roti with ½ cup of paneer, capsicum curry and ½ cup of salad or 2 carrot dosa with green gram curry and 1/2 cup of cucumber salad

Conclusion

Creating a mindful summer diet for kids helps in boosting their energy, immunity and mood. Focus on adding hydrating, and power-packed foods and refrain from giving sugary, heavy, junk or processed foods. With the right food choices, your child can have all the fun of the summer season without any health woes.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

Author Profile

M Sowmya Binu:

With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.

 References:

Children's activity and diet behaviours in the summer holidays versus school year

Amanda Watson 1,✉, Carol Maher 1, Rebecca Golley 2, Dot Dumuid 1, Alexandra Manson 2, Grant Tomkinson 1, Francois Fraysse 1, Tim Olds 1

https://pmc.ncbi.nlm.nih.gov/articles/PMC10909460/

https://www.jandonline.org/article/S2212-2672(17)30108-9/abstract