Summer is a time when many inhibitions are lifted, schedules become freer, and healthy habits and proper nutrition often take a back seat to September. It is important for both children and parents to take the maximum benefits and vitamins from the short sunny days in order to reserve strength for the new school year mentally and physically. During the vacations, the lack of regimen and discipline can be especially acute in our refrigerators. Parents often notice that in the summer period, children's nutrition becomes chaotic, appetite jumps, and begins an endless struggle for an extra piece of ice cream, a pack of chips and sodas. In this article, we will look at the most common problems parents face when preparing a summer diet for children, how to deal with them and what is really good for children in this season.
The main problems of summer nutrition in children
1. Lack of regimen
When there is no school and daycare, all structure goes away. Breakfast can be “forgotten”, lunch can be shifted to the evening, and dinner can turn into an evening snack of sweets.
Why it's important:
Disruptions in eating patterns can affect blood sugar levels, a child's behavior, and even immunity. Studies show that irregular eating in childhood is associated with an increased risk of metabolic disorders later in life.
2. Lots of sweets and fast food
Summer = walks + ice cream + sodas + snacks. The child is constantly “grabbing” something outside, and parents don't always have time to keep track.
Why it's important:
Excessive consumption of sugar and processed foods can lead to hyperactivity, disturbed sleep, impaired concentration and, of course, overweight.
3. Appetite problems due to the heat
Many children eat less in the summer. And this is normal - the heat reduces appetite. But parents think that “he doesn't eat anything at all” and start force-feeding or slipping “buns instead of soup”.
4. Lack of fluids and dehydration
During the hot season, children lose moisture quickly - through sweat, breathing, active play. But they themselves do not feel thirst as acutely as adults, especially when they are engrossed in something. Symptoms of dehydration can include lethargy, headache, irritability and even nausea.
Why it's important:
Even mild dehydration affects a child's cognitive function and mood. According to a study published in The Journal of Nutrition, children who don't drink enough water show impaired attention and memory.
What should food be like in the summer?
Summer is the perfect time for light, fresh, water-containing and vitaminized foods. Here's what works best:
✅ Vegetables and fruits - no restrictions (almost)
✅ Proteins are light and varied
✅ Grains - whole grains
✅ Healthy snacks
How to gently replace unwanted foods
|
Instead of |
Offer |
|
Soda |
Water with lemon, berries and mint |
|
Crisps |
Carrot slices, apple slices, rice breads |
|
Shop ice cream |
Homemade fruit based with banana and yogurt |
|
Cookies |
Dates, nut bars, granola cereals |
Tips on how parents can avoid giving in when their kids say “just one more bite”
1. Create a “summer schedule” of meals
Have breakfast, lunch and dinner around the same time - even on vacation.
2. Involve your child in meal preparation
When children are involved - they are excited to try new things. Offer to make popsicles or smoothies together.
3. Be flexible but consistent
Sometimes it's okay to have ice cream for breakfast - but not every day. The key is to stick to a healthy balance throughout the day.
4. Don't turn eating into a struggle
Appetite is reduced? Let him eat more often and smaller meals. The key is to watch the quality, not the volume.
Healthy Eating Topic in CIS
Maria Ilyinykh, a nutritionist and nutritional psychologist, spoke to CIS students last year about the topic of proper nutrition and nutritional science. She has twice been a guest at school assemblies, where she told children in simple and understandable words about the negative components contained in their favorite foods, why they are addictive and how to give them up in favor of a healthy diet.
Maria says: "I would like to give a small recommendation for parents. Don't force your children to eat certain foods, but give them alternatives so they have plenty to choose from. For example, fruits and vegetables that are to their liking. If these foods are constantly in front of the children, then they will be able to change their eating habits and form new ones that will lead them to health."
At the sugar assembly, Maria discussed with the children what sugar is, what foods contain it, and looked at the daily ration visually, as it looks in sugar cubes. "When we compared this ration with how much sugar the children actually consume, the difference was obvious. And now the children know what to replace sugar with, what to look for when choosing chocolate, they know how many sugar cubes are in Dubai chocolate, for example."
It is quite natural that in the period of exams or other stresses children have a desire to eat more sweets. This is due to the waste of energy, and, of course, they want to replenish it. The easiest way to do this is with sweet foods. What can we do so that the child does not overeat, does not exceed his norm during this period? First, it is to organize balanced main meals. In no case, do not have a breakfast of sweet croissants. In breaks or after breakfast, you can eat a small tasty, thus satisfying the need for sweet taste, but not leading to spikes in blood sugar, which can aggravate the state of health.
In conclusion
Summer eating is not about “bans and controls” but about creating an environment in which your child tastes good, has fun and is healthy. A little planning, a little creativity - and vacations will become a time not only of rest, but also of real health.
Sources:
https://www.who.int/publications/i/item/9789241549028
https://jn.nutrition.org/article/S0022-3166(22)16520-X/fulltext
