Hot weather with high temperatures makes children susceptible to dehydration and mineral deficiencies, leading to the risk of electrolyte disorders. Therefore, a nutritional regimen during the hot season is very important for children, both helping to supplement water and providing enough energy to function.
To ensure a nutritional regimen, mothers need to focus on providing water, vitamins and minerals. Children must drink enough water during the day, prioritize cool foods such as fruits, vegetables, milk... Vitamins and minerals to support the immune system can be taken from oranges, watermelon, strawberries, kiwis, almonds, walnuts...
Fresh food groups
In a hot day diet, mothers need to provide their children with a varied and rich menu. Foods such as fish, shrimp, meat, crab, eggs, clams, mussel, oysters... are rich in protein and important nutrients such as zinc, iron, calcium...
Vegetables, tubers
Green vegetables are cool and contain many nutrients that are beneficial to the baby's body such as vitamins, iron, calcium. Eating vegetables not only helps cool down but is also good for children's digestive system. Tomatoes and carrots are also a good choice that mothers should consider.
Both are rich in vitamins, stimulate appetite, and have a cooling effect. While tomatoes can be eaten raw, cooked in soup or made into salads, carrots are used to cook congee, blend smoothies...
Potatoes and sweet potatoes are both healthy and used to prepare favorite dishes, ensuring quality for children.
You can be creative by using potatoes as a fried and flour-grinding dish to innovate. Boiled sweet potatoes, cooked soup, stewed or baked will be good for the digestive system, effectively treat constipation.
Beans
Green beans, black beans, red beans, soybeans... and the extremely nutritious bean sprout foods. Beans are cool, help cool down well in the summer, suitable for children.
You can prepare many delicious dishes such as cooking black bean sweet soup, green bean sweet soup, cooking congee, cooking roasted bean water...
Fruits
Oranges, watermelon, bananas, pears, dragon fruit... are rich in vitamin A, vitamin C, potassium. The above fruits contain a lot of water, have a refreshing taste, and help cool the body well. At the same time, the nutrients in fruits also help increase baby resistance.
Usually, fruits are used directly as dessert for meals. You can also combine fruit with yogurt to use every day. Orange, pear is used to get drinking water, dragon fruit, blended banana, and is used alternately during the summer days.
Heating foods
Some ingredients with a cooling effect that mothers can refer to for their children's diet are kudzu, mint leaves, lettuce, etc. The above all have the effect of cooling the body, solving internal heat problems, supporting the digestive system, and treating constipation in young children.
Parents can add mint leaves and fish tines to their meals by combining them with other ingredients. For kudzu, mother cooks sweet soup, congee, brews water to drink for her child, adds a little sugar, fresh lemon or kumquat to enhance the flavor.
Notes when cooking food for children in hot weather
In the hot season, ensuring food safety is very important, not leaving food overnight. Mothers also need to limit fast food, fried foods, carbonated drinks, and sugar, prioritizing natural ingredients to provide enough nutrients.
To help children eat more deliciously, the family needs to make soups, boil, steam, minimize giving too many spices and spices. If they meet the requirements, children will be supplemented with enough water and nutrients to maintain their health during the hot season.
