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Summer food for children


During the summer, the heat causes changes in the appetite of children. Most of them want to drink more than eat, for that reason, taking care of the feeding of our children in the hottest times of the year is something that we, the parents, should not forget. Food is as important as sleep and sports activities for children to be healthy.

Seasonal fruits. Pieces in pieces, in fruit salad watered with juice or bathed in fresh milk or yogurt, they are very appetizing for the palate of children in summer. They are sweet for them and you can rest assured because they contain a large amount of vitamins and minerals, which are very necessary for their development.

Season vegetables.
In cold or warm creams accompanied by cheese, in gazpachos and salmorejos with a teaspoon of mayonnaise to thicken and improve its flavor, seasonal vegetables are a complete and nutritious first course for both your children's meals and dinners. Another alternative that they will also like are the vegetable pistos with tomato, the fried peppers that combine well with eggs and rice, the aubergines and the stuffed red peppers.

Ice cream and sorbets.
Homemade and full of nutrients. Combinations of fruit, milk and yogurt for ice cream and fruit and juice for sorbets are highly attractive to children and highly nutritious. Making them at home is very easy. You only need a mixer, a mold and the freezer.

Juices and smoothies.
Ready in no time, sweet and appetizing. They are prepared in the blink of an eye, and must be consumed immediately so that they do not lose their vitamin and mineral content. They have the advantage of taking advantage of all the benefits of raw fruits. If you have previously left the ingredients in the fridge, they will be fresh at the time of consumption and your children will want to repeat. They are low in calories and full of nutrients that help your children grow.

Summer offers many possibilities for a healthy and balanced diet. Discover what are some of the most recommended guidelines for your children to enjoy good nutrition also in the summer season:

- Take advantage of the fruits and vegetables of the season. Fruits and vegetables are an important source of vitamins and minerals for everyone, but they are especially important for the growth of children. They are rich in fiber and low in calories, so they avoid constipation and obesity.

- Respect the schedules also in summer. Although it is normal to relax a little on vacation, it is advisable to respect the feeding schedule because this routine is very important to regulate the appetite of children. Avoid eating in a rush and at different times each day. A good chewing promotes digestion, prevents gas and other intestinal problems.

- Start the day with a good breakfast. Include milk, cereals, juices or pieces of fruit in your children's breakfast.

- Avoid fried foods. Substitute fried foods for grilled foods. Remember that it is better to consume stewed, cooked or roasted foods.

- Respect digestions. Depending on the type of food, the digestion period must be respected before bathing or getting into the water. You should wait at least an hour and a half or two after eating to bathe on the beach or in the pool. A digestion cut can cause abdominal pain, nausea, vomiting, and loss of consciousness.

- Keep the snack. A mid-afternoon snack is essential to avoid arriving so hungry at dinner time and avoid glucose drops, especially in summer when children are more physically active. Sandwiches and sandwiches, accompanied by milk, yogurts and fruit juices are good alternatives to complete the children's summer diet.

Fats. They should never exceed 30 percent of a child's daily calorie intake. They are concentrated in vegetable oils, butter, cream, yogurt, eggs, margarine and animal fats.

Carbohydrates. Most of the calorie intake must be made through carbohydrates. They must represent 60 percent of the consumption in the diet. Bread, cereals, flour, pasta, rice, potatoes, beans, lentils and nuts are the products richest in carbohydrates.

Protein. They are essential for the proper development and growth of children, and should represent 30-35 percent of the total calories in the diet. Animal proteins are found mainly in meat, fish, and eggs. Vegetable proteins are not complete proteins and foods must be combined to form complete proteins: so it is good to have lentils with rice at the same meal, for example.

Marisol New.

Advice: Nutrition Department of the University Clinic of Navarra.

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