They may love playing outdoors during summers, but if their nutrition is not on track, kids could feel lethargic and exhausted before the day has even begun. But worry not. You can just make a few changes to your child's meals during summer season to ensure she is infused with the required vigour for the extra playtime she is going to get. Here's a list of foods you should definitely feed your little tots:
- Fruits: Citrus fruits like oranges and sweet lime can boost your child's energy with their high Vitamin C content. Vitamin C must be consumed in summer season as it helps reduce development of heat-related conditions such as heat rash and exhaustion. Other fruits such as watermelon and mangoes are also great to have during the hot days to keep cool.
- Sprouts: Make a quick sprout bhel/chaat as an evening snack for your child to replenish the used-up energy reserves. Sprouts provide the requisite energy for a growing child, and mixing it with other cooling ingredients like cucumber, raw mango and lime can make it both tasty and healthy.
- Liquid diet: Summer is a great time for kids to enjoy fresh fruit juices and keep hydrated even as they step out for playtime. You can also offer coconut juice, another great source of the essential electrolytes that keep the body hydrated. Other options include fresh lime water and sugarcane juice, which are both refreshing and healthy.
- Dairy time: Apart from fruits and juices, dairy products such as curds and yoghurt can be consumed. They help keep summer-related illnesses at bay with the natural good bacteria present in them. Yoghurt also reduces the yeast build-up in the digestive tract and makes digestion easier, a definite plus, especially when the body is working extra hard to keep cool and digest food at the same time.
- Vegetables: Opt for veggies that are light to digest during the summer season. Vegetables with high water content are your best bet. Also experiment with cold meals during summers. Vegetables like doodhi (bottle gourd), parhwal (pointed gourd), zucchinis and pumpkin are great choices as they are fibre-rich and easy on the stomach. Other water-rich veggies include cucumber, carrots, tomatoes, spinach and mushrooms.
Remember, the key is to mix up fresh seasonal produce in your everyday meals in order to get optimum nutritive value from the food you eat. What high-energy foods do you feed your child during the summer season? Share with us in the comments section below.
To read up on other ways to help your child sail through the summers without breaking a sweat, click here.