Summer Diet For Kids: Expert Lists Tips To Keep Your Child Healthy In This Hot Weather – Onlymyhealth

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With the temperature rise, it becomes important to pay extra attention to your child’s nutrition and hydration during the summer months. The scorching heat can lead to increased sweating and dehydration, making it crucial to provide your kids with a balanced and refreshing diet. Here’s how you can ensure your little ones stay nourished and hydrated this summer. We spoke to our expert Dr Ekta Singhwal, MSc Dietician, Ujala Cygnus Group of Hospitals, who listed dietary tips that you should follow to keep your child healthy in summer.

Summer Diet For Kids That You Should Follow


Hydration is Key

It is common to get dehydrated in summer, hence, make sure you encourage your children to drink plenty of fluids throughout the day, especially water. Keep a water bottle handy, whether you’re at home, in the park, or on the go. “You should also offer them water-rich fruits like watermelon, cucumbers, and oranges, which not only provide hydration but also essential vitamins and minerals”, said Dr Singhwal.

According to the Harvard TH Chan School Of Public Health, you should restrict the intake of juice, as it can contain as much sugar as soda, to just one small glass daily. Furthermore, steer clear of sugary beverages, such as sodas, fruit drinks, and sports drinks, as they offer excessive calories and minimal nutrients. 

Include Fresh Fruits and Vegetables

Summer is the perfect time to indulge in a variety of fresh fruits and vegetables. Adda colourful fruits like berries, mangoes, and pineapple into your child’s diet. Dr Singhwal added, “These fruits are not only delicious but also packed with antioxidants and vitamins that support overall health. Similarly, include a variety of vegetables, such as tomatoes, bell peppers, and leafy greens in salads, sandwiches, or as side dishes to provide essential nutrients and keep your kids energised.”

Also Read: Promoting Gut Health In Children: Expert Lists Tips To Boost Gut Health In Your Kids


Cooling Summer Snacks

You should swap unhealthy snacks with cooling summer treats that are both nutritious and refreshing. You can prepare homemade popsicles using pureed fruits like strawberries, kiwis, or peaches mixed with yoghurt or coconut water. Freeze them in popsicle moulds for a tasty and hydrating snack that your kids will love. You can also offer chilled yoghurt topped with granola and fresh fruits as a satisfying and nutritious treat on hot summer days.

Light and Balanced Meals

Don’t forget to opt for light and balanced meals that are easy to digest and provide essential nutrients. Dr Singhwal said,
“Include lean proteins like grilled chicken, fish, or tofu along with whole grains, such as quinoa, brown rice, or whole wheat pasta. Also, add plenty of fresh vegetables to meals to boost fibre intake and promote digestion. Make sure to avoid heavy and greasy foods that can leave your kids feeling sluggish and uncomfortable in the heat.”

Also Read: Vegetarian Diet: Here’re 7 Protein-Rich Breakfast Options You Can Add To Your Diet

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Stay Sun-Safe

Apart from focusing on nutrition, it is also important to protect your children from the harmful effects of the sun. Therefore, encourage them to wear sunscreen with a high SPF, hats, and sunglasses when spending time outdoors. Limit outdoor activities during peak sun hours and seek shade whenever possible. 

Encourage Outdoor Activities

While it’s essential to take precautions in the summer heat, encourage your children to stay active and engage in outdoor activities. Swimming is an excellent way for kids to stay cool and active during the summer months, so consider enrolling them in swimming lessons or visiting a local pool.

Set a Good Example

Dr Singhwal highlighted, “As a parent or caregiver, lead by example by practising healthy eating habits and staying hydrated yourself. Let your kids see you enjoying fresh fruits, vegetables, and plenty of water throughout the day. Involve them in meal preparation and grocery shopping to instill healthy eating habits from a young age.”

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before making any dietary changes, especially if you are dealing with any health issue.]

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