Nutrition recommendations for children during summer vacation
Problems such as weakness, fatigue, allergies, low blood pressure can be seen in children due to malnutrition in the summer months.
Mother and Child Dietitian İrem Hatipoğlu has changed with the increase in temperature and humidity for the summer season, which is the favorite season of children, where they rest both physically and mentally .nutrition provided important advice about their needs.
Make sure your child gets enough fluids every day!
Although children generally prefer to consume carbonated drinks and fruit juices instead of water, none of these are a substitute for water. In the summer, the little ones who can’t stay bouncing lose a lot of water with sweat. After meals, make sure your child drinks as much water as they need between meals. In summer, you can calculate your child’s fluid requirement as 35 ml per kilogram. For example, the fluid requirement of a child weighing 30 kilograms is 35 x 30 = 1,050 ml.
Watch out for sugar consumption!
There is nothing more natural than the children wanting to eat ice cream every day in the summer months, when ready-made drinks, fruit juices and summer fruits that are not adjusted in portions are added to the ice creams eaten every day, children get a lot of sugar. Excess sugar consumption causes distraction, obesity, insulin resistance, diabetes, loss of appetite, weight loss due to anorexia, and inability to take essential nutrients in children. You can try healthy ice cream recipes with your child at home, and you can choose ice cream made from real milk 1-2 times a week without additives.
Let’s not overdo the fruit!
Although fruits are a healthy source of sugar, yes, unfortunately, we should pay attention to their portions. Although it varies according to age group and gender, it is ideal for children to eat 2-3 servings of fruit a day. Make sure the fruits are seasonal and well washed. If your child does not like to eat fruit like fruit, you can try recipes such as a drink with milk or yogurt, and ice cream.
Like summer vegetables?
Okra, peas, zucchini, eggplant, green beans and more! Summer vegetables are a source of vitamins, minerals and fiber. For children who do not like to consume vegetables in the form of a juicy meal, how long are the recipes of mucver, vegetable meatballs, lentil soup with vegetables, right? Every main meal of your child should include vegetables in the form of salad, cold cuts or meals.
Keep being active all the time!
Summer is a season when children can do sports such as swimming and running more comfortably. Being active during this season helps both appetite control and maintaining energy balance. Summer schools, where children are active from morning to night and stay away from the screen, are a very good alternative.