The arrival of summer involves, among other changes, the adaptation of the diet of young and old to combat heat. In these months we must incorporate new, more refreshing and lighter foods, as well as increase the consumption of liquids to cope with rising temperatures and avoid health problems such as dizziness, heat stroke or dehydration. Today we want to give you some guidelines to adapt the feeding of the little ones to the summer season.
Healthy eating and hydration at all ages
In general terms and in the ages in which it is thus possible, in summer it is recommended that you offer children light and refreshing products To combat high temperatures. The intake of fruits and vegetables, due to their high water content and the possibility of consuming them fresh, they will keep the little ones hydrated. Therefore, during the hottest months we recommend run away from winter dishes, such as stews, stews, soups or consomés, since in addition to being more caloric they will be unappealing to the high temperatures.
Keep a balance diet It is important all year round, also during the summer months. In this sense, in addition to the aforementioned foods, you must offer the children daily cereals, preferably whole grains (rice, pasta, bread ...) and dairy products; several times a week, legumes, meats (if possible lean), fish, and eggs. Processed and sugary products, such as pastries, snacks or sweets, must be reserved for very specific consumption, as recommended by the Spanish Agency for Consumer Affairs, Food Safety and Nutrition.
The fluid intake during the summer is essential To fight the heat. During the summer, body temperature and sweating increase, and more so in the case of children who do not stop still. To stay properly hydrated they must drink water frequently. The milk It is also a highly recommended food for children, as it is a very rich product in water (88%). On the other hand, the consumption of other liquids, such as carbonated soft drinks or industrial juices, should be limited by their high sugar content, since their usual intake is associated with problems of caries, obesity and overweight.
Summer dishes, fun meals
A good way to know what foods we should eat according to the time of the year is to rely on production and consume seasonal products whenever possible. Tomato, cucumber, watermelon, melon, avocado, plums, peach are some of the products of the summer with which you can prepare many different dishes. Fruits and vegetables contain a large amount of vitamins and minerals, which are very necessary for the development of children, as well as a high fiber content, which prevents constipation and obesity.
Especially suitable at this time of year are the salads and cold soups, such as gazpacho, dishes with which you will be able to combine vegetables very well, in addition to obtaining very simple and easy to prepare proposals. In the case of fruits, and thinking of the kids, you can serve them cut into pieces, in Macedonia or bathed in milk or yogurt. You can also prepare them with colorful fonts or very original shapes, so they will be more fun and appetizing.
To get them to show interest in these products, in addition to preparing fun recipes such as those mentioned, we recommend that you enjoy the meal times together, so the children will see you eat the same foods and be curious to try them.
Caution should be taken when we are away from home, for example, if we go out to spend the day outside or on a getaway, since the heat easily spoils many foods. Fruits are especially perishable and then darken and spoil. For those cases, we can choose prepared products suitable for babies. Nutribén It has a wide range of potitos, in different formats, of fruits and vegetables, but also with meat, cereals and fish made with the best raw materials and thinking about the health of the children.
These more general tips can be punctuated according to the age of each child. Although the idea is the same - keep them fresh, well fed and hydrated -, at every moment of their lives we have to make small adjustments to adapt to their needs.
Lactating babies (from 0 to 6 months)
Newborn babies, and up to 6 months of age, should be fed with breast milk exclusively and on demand, that is, whenever the baby requires it, as recommended by the World Health Organization for being the most natural and beneficial diet for both the mother and the baby.
This recommendation is made Extensive also to the summer months, during which the only food of these little ones must be breast milk, since it provides them with all the necessary nutrients in addition to keeping them properly hydrated. In that sense, it is not recommended to offer them neither water nor infusions nor any other type of liquid or food in this age group.
Babies who drink artificial milk do not need water either, since with the shots they take throughout the day they receive enough water, as long as the bottle is prepared as indicated by the manufacturers and not more concentrated.
From 6 months
Around 6 months of age, babies stop feeding only with milk and start complementary feeding. From that moment you have to start offering them food, but milk will continue to be the baby's main food so it is advisable to continue breastfeeding often, in case of continuing breastfeeding, or the bottle, if you have chosen artificial breastfeeding.
The first foods recommended to offer babies are fruit and cereals, so in the warmer months it will be a good idea to start offering some fruits, crushed or crushed with a fork, depending on each child. The fruits that you can start with are the pear, banana, apple, watermelon, melon or grapes. Peaches and red fruits should not be introduced until after one year of age, as it is an allergenic food.
Until 12 months, we will be incorporating new foods into the baby's diet, as recommended by his pediatrician, until his diet is complete and varied and includes meat, fish, legumes, vegetables, cereals, eggs and dairy products.
If these tips are followed and milk continues to be an important part of the baby's diet, it is not necessary to give it water because it will be well hydrated. Still, after the shots and the meal can be offered if desired In case you are thirsty.
Between one and four years
From the age of the majority of children already eat all kinds of food. During the summer months, as we have already said, it is better to offer them fresher and lighter foods. Milk, which will continue to be part of your diet, will no longer be the main food, so they should drink water regularly, especially in summer.
How much should they drink? The one they need. The main indicator that we need to drink water is thirst, but in the case of young children it is adequate offer them water often to meet this need that, perhaps, they are not yet fully aware of. Keep in mind that if they are thirsty, they will drink, and if not, nothing happens, it will be a sign that they do not need it.
From the age of four, depending on the maturity of each one, children will already be able to identify when they are thirsty and ask for water when they consider it necessary.
Following these guidelines you will get your children to be properly fed and hydrated during the warmer months. Fresh, light dishes and based on seasonal products. All this without forgetting to drink water frequently and offer it to the little ones.
Photos | iStock: Wiktor Rzeżuchowski / naumoid / monkeybusinessimages / gpointstudio
