Do you feel that your children are eating less well in the heat, or are you worried that they might become dehydrated? Here are some tips on a healthy summer diet.
During the summer, schedules get messed up, children sleep later, they go out to play and don’t want to waste time eating, they eat more sweets, ice creams and soft drinks, reducing the intake of the main meal, which is why during this time of year you have to take special care with their diet.
In the case of children, to the environmental heat, we must add the greater number of hours they spend in the sun, playing outdoors in the park, on the beach or at the swimming pool. These situations are accompanied by more physical exercise, which should be encouraged. The combination of heat and exercise means that we must be especially concerned about maintaining proper hydration, both through fluid intake and by maintaining an adequate diet.
Summer food changes and we crave fresh food that can help us to stay hydrated. In summer we already like the hot, dense dishes that we can eat in winter. We have to look for foods that have a lot of vitamins, minerals and fibre. We are going to talk about 4 refreshing foods that are ideal for this summer season.
- Seasonal fruits
Watermelon, melon and cherries are seasonal fruits that become essential in summer. They can be eaten in chunks, with yoghurt, mashed in Smothie or with fresh milk in the form of smoothies and are ideal as a dessert, snack or breakfast. For example, an original watermelon gazpacho that they are sure to love.
- Vegetable creams
Summer is the star season for cold creams such as pumpkin, vegetables or the classic gazpacho. Another good idea is salmorejo cordobés, which they are sure to love, or a warm ratatouille with fried eggs and rice.
- Ice creams and sorbets
It is better if they are homemade and you can prepare them with natural ingredients. A nutritious food that you can make with a blender, a mould and a freezer. You can also combine them with milk and make original and nutritious milkshakes.
- Cold salads
Another option is cold salads in which you can use all your imagination, for example, a salad of prawns and melon or spinach, strawberries and fresh cheese.