Nutrition & Hydration During Summer

Nutrition & Hydration During Summer

The fun is around the corner! To keep the fun going through the summer, it is essential to keep in mind the importance of nutrition and hydration, especially under the heat of the sun. From the essentials of nutrition to fun meal ideas to turn mealtimes into moments of joy, let us explore ways of keeping our little ones full and satisfied with their meals and hydrated through the summer together.

 

Hydration

Encouraging your little ones to drink water frequently throughout the day is important during summer, with general guidelines suggesting about 5-8 cups (1.2-2 litres) for younger children and around 0.5-1 cup for babies older than 6 months. Not all children might enjoy drinking water, but do not worry; there are some options to compensate. Many fruits and vegetables, such as watermelon, cucumbers, strawberries, oranges, and celery, have high water content and can help keep kids hydrated, although they should not be seen as the primary source of hydration. On days with intense physical activity or extreme heat, consider giving them foods rich with electrolytes to replenish lost minerals. It’s also just as important to limit sodas, sugary juices, and caffeinated beverages to avoid the risk of dehydration.

Nutrition

Nutrition is always key, and especially under the sun, it cannot be risked. While preparing meals for your child, it is important to ensure that each meal includes a balance of protein, carbohydrates, and healthy fats to provide enough energy throughout the day and prevent any possible health issues. Offering your kids nutrient-dense snacks like yoghurt, nuts, cheese, whole grain crackers, and fresh fruit between meals or when they do not feel like having a full meal can help you provide the necessary vitamins and minerals. Take advantage of summer produce such as berries, tomatoes, corn, and leafy greens, which can be more appealing to kids with their colours and different tastes. Summer is also great for grilling lean meats, fish, and vegetables, and you can make chilled dishes like salads with whole grains like quinoa and barley, beans, and veggies adjusted to your family’s tastes. While in the summer it’s tempting to indulge in ice cream and chips, try to limit these and offer healthier alternatives like homemade popsicles made with pureed fruit and yoghurt.

Practical Tips

During summer, getting your children to take a break from fun and eat is another challenge for parents. It is important to stick to regular meal and snack times to avoid grazing and ensure balanced nutrition. You can keep healthy snacks handy when on the go, such as trail mix, fruit, and whole grain snacks. Engaging kids in choosing and preparing meals and snacks can make them more interested in eating healthy foods. Be aware of signs of dehydration, such as dry mouth, dark urine, dizziness, and fatigue, and ensure that your kids take breaks from playing and drink water regularly.

Meal Samples for You and Your Baby

Having to come up with a different combination of meals can be just as difficult for you. Here is a sample meal plan to ensure balanced nutrition and hydration for kids during the summer. This meal plan provides a balance of protein, carbohydrates, and healthy fats, along with plenty of fruit and vegetables to keep your little ones energised and hydrated throughout the day:

• Start the day with a breakfast of whole-grain cereal with milk and fresh fruit, accompanied by a glass of water or milk. 
• For a morning snack, offer fruit slices with peanut butter. 
• Lunch can include a grilled chicken wrap with vegetables of your children’s choice, served with stick vegetables and hummus, followed by fruit slices, and water. 
• An afternoon snack of yoghurt with granola and a drizzle of honey keeps them going until dinner. 
• Dinner features grilled salmon with quinoa and steamed broccoli, along with a mixed green salad with cherry tomatoes and cucumbers. 
• You can end the day with an evening snack of a homemade fruit smoothie made with banana, spinach, and mango, along with water.

While applying this plan, it is important to mind any allergies and other health conditions and consult a professional if you have any doubts.

Fruit and Veggie Snacks

Let’s explore some fun and healthy snack ideas for kids to keep them both nourished and entertained:

• Make Fruit Kabobs by threading pieces of watermelon, pineapple, strawberries, grapes, and melon onto skewers, and for added fun, use cookie cutters to cut the fruit into shapes. 
• Create Veggie Faces using a variety of vegetables like cherry tomatoes, cucumber slices, carrot sticks, and bell pepper strips to make funny faces on a plate. 
• For a cool treat, try Frozen Banana Pops: Dip banana halves in yoghurt and roll them in crushed nuts or granola before freezing them until solid. Another tasty option is 
• Apple Nachos: slice apples thinly, arrange them on a plate, drizzle with peanut butter or almond butter (mind any possible allergies before doing so), and sprinkle with granola, mini chocolate chips, and coconut flakes. These creative snacks not only provide essential nutrients but also make healthy eating enjoyable for kids.

Protein-Packed Snacks

Any type of food has its significance, but protein is key to keeping your kids satisfied with their meals and full for longer. Let’s discover some additional healthy snack ideas for kids for an extra source of protein and fun: 

• Pair whole grain crackers with slices of cheese, and add some grape tomatoes or apple slices on the side for a simple yet satisfying Cheese and Crackers snack.
• Yogurt Parfaits are another great option: layer yoghurt with granola and mixed berries in a clear cup, and let kids build their own parfaits for added fun. 
• For a savoury snack, serve Hummus Dippers with various dippable veggies like carrot sticks, cucumber slices, and bell pepper strips; whole grain pita chips are also a great option. 
• Trail Mixes with nuts, seeds, dried fruit, and a few chocolate chips or pretzels.

Fun and Creative Snacks

During the summer, under the heat and surrounded by fun, not all kids might be interested in eating, which is a problem that can lead to possible health issues. Adding the extra element of fun makes eating for kids entertaining during summer, helping parents keep them both nourished and happy. Here are some more creative and nutritious snack ideas for kids to enjoy:

• Mini Sandwiches take on a fun shape with whole grain bread and can be filled with nut butter and banana slices or ham and cheese for a delightful snack. 
• Rice Cake Faces are both nutritious and entertaining, using nut butter or cream cheese spread on rice cakes to create fun faces with fruit and veggies. These snacks not only offer the key nutrients but also encourage children to explore new flavours and textures playfully.
• Ants on a Log provide a playful twist on celery sticks by spreading them with peanut butter or cream cheese and topping them with raisins or cranberries. 
• Smoothie Popsicles is a refreshing option which can be prepared by blending together fruits, yoghurt, and honey, and then freezing them into popsicle moulds. 

Sweet Treats

Many, many snacks! Having as many options as possible can help you adjust them to your child’s wants and needs, and have the best selection tailored for your little one. Here are some snacks to keep the children with a sweet tooth entertained and satisfied, helping you keep them away from processed sugar as much as possible at the same time:

• Fruit Leather is a homemade alternative to store-bought fruit snacks packed with preservatives and added sugar. By blending fruit and spreading it on a baking sheet to dry in a low oven or dehydrator, you can create a delicious and healthy snack free from guilt. 
• Frozen Grapes offer a refreshing and easy snack option, perfect for hot days. Their natural sweetness and satisfying crunch make them a delightful treat. 
• For a customisable option, try making your own Homemade Granola Bars with your children’s favourite foods. With ingredients like oats, honey, and peanut butter, and extras like dried fruit, nuts, and chocolate chips, these bars offer a nutritious and energising snack for kids. 

Interactive Snacks

Letting your kid participate in preparing their own meals adds to their enjoyment. Interactive snacks not only offer nutrition but also another activity for you to keep your kids entertained, as finding new activities for your little one can also be a hassle during summer. Here’s a fun and delicious way to engage kids in mealtime with: 

• Build-Your-Own Tacos: Simply set out small whole-grain tortillas along with black beans, shredded cheese, chopped tomatoes, lettuce, and avocado, allowing your kids to assemble their own mini tacos according to what they like. 

• For a creative twist on dessert, try making Fruit Pizza by spreading a thin layer of cream cheese or yoghurt on a whole grain tortilla or a graham cracker, then topping it with sliced fruits to make a colourful “pizza.” 
• When it comes to satisfying cravings for both sweet and salty, Popcorn Trail Mix is the perfect solution. Mix popped popcorn with nuts, dried fruit, and a few dark chocolate chips for a tasty blend that offers a delightful mix of flavours and textures.