When the holidays arrive, schedules relax, routines change and, on many occasions, so do eating habits. Ice creams, soft drinks, eating out or constant indulgence can easily unbalance children’s diets. This is when many families ask themselves: How can they maintain a balanced diet for their children in summer?
SUMMER: A SEASON OF FOOD RISKS AND EXCESSES
The heat, the increased availability of free time and the proliferation of unhealthy choices can make summer a challenge for children’s diets. Excess sugar, dehydration, unbalanced meals or skipping meals are habits that affect both their wellbeing and their physical and cognitive development.
In addition, an inadequate diet during the holidays can have repercussions on the return to school, leading to a lack of energy, poor performance or alterations in mood. Therefore, maintaining a healthy diet in summer is not only possible, but also essential.
HOW TO MAINTAIN A BALANCED DIET FOR CHILDREN IN SUMMER?
To adequately answer the question “How to maintain a balanced diet for children in summer”, it is important to contextualise the guidelines in terms of international recommendations on child nutrition.
Answering the question “How to maintain a balanced diet for children in summer” means taking into account their age, their nutritional needs and their environment. Here are some basic and easily applicable guidelines:
1. PRIORITISE FRESH FRUIT AND VEGETABLES
Summer is the perfect season to incorporate water- and nutrient-rich foods. Watermelon, melon, cucumber, tomato or courgette are refreshing, satiating and full of vitamins.
2. KEEP TO MEAL TIMES
Although rhythms change, it is advisable to follow a routine: breakfast, lunch, lunch, snack and dinner. This helps to regulate appetite and avoid binge eating.
3. APUESTA POR COMIDAS LIGERAS Y COMPLETAS
Single dishes combining carbohydrates, proteins and vegetables (such as salads with rice, pulses or pasta) are fresh, nutritious and easy to prepare.
4. AVOID ULTRA-PROCESSED FOODS
Limit consumption of industrial juices, pastries, salty snacks and sugary ice cream. Replace them with homemade options such as natural fruit popsicles or wholemeal biscuits.
5. CONSTANT HYDRATION
Children are not always thirsty, so water should be offered regularly. Cold unsweetened herbal teas or natural smoothies also help.
6. INVOLVE CHILDREN IN THE KITCHEN
If they are involved in preparing their menus, they are more likely to try new foods. Cooking as a family also strengthens bonds and healthy habits.
(All recommendations given here are for guidance only and are not a substitute for professional medical advice. They should always be adapted to the specific needs of each child, especially in case of allergies or intolerances).
AT CASVI VILLAVICIOSA WE TAKE CARE OF NUTRITION FROM THE INFANT STAGE ONWARDS.
At Eurocolegio Casvi International School, in Villaviciosa de Odón, we understand that nutrition is a fundamental part of a pupil’s overall development. For this reason, we offer healthy and balanced menus, adapted to each educational stage and supervised by nutritionists.
Through workshops, activities and our own school canteen, we encourage conscious eating habits in children, inspired by the guidelines of organisations such as the WHO and AESAN.
“Adequate infant nutrition is critical to a child’s continued health, from birth to adulthood. Proper nutrition in the first three years of life is particularly important because of its role in reducing morbidity and mortality, reducing the risk of chronic disease throughout life, and promoting regular mental and physical development.
