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How should children be fed in summer? Nutrition recommendations for children

With the warming of the weather, nutritional needs and diet may change. At this point, in order to protect your child’s health during the summer months, you should consume plenty of fluids and be careful about perishable products. So how should children be fed in the summer? In this news, we have made nutritional recommendations for children. Here are all the details…

Parents should take care of the healthiest and most nutritious meal schedules for their children. It is an important detail not to ignore the summer and winter seasons while doing this. With the warm days approaching, you should choose nutritious and light products in the breakfast, snack, lunch, afternoon and evening nutrition programs you prepare for your children whose body, metabolism and immune system are sensitive. In addition, make sure that your child consumes foods containing plenty of liquid, both in terms of health and development, during the hot months with few days left. Remember that the most important of the meals is breakfast. Breakfast is a meal that should not be skipped in any season.

How to feed children in summer


In this way, you can determine your children’s meals with light and nutritious foods on hot days.

Breakfast is the most important meal, especially for children.

Breakfast: 1 glass of milk or freshly squeezed juice prepared at home (preferably the fruit itself). 1 slice of cheese or 1 egg, 4-5 olives, 2-3 teaspoons of jam, honey or molasses (tahini can be added), 2 slices of bread, cold cuts of vegetables. (Tomato-cucumber, pepper, etc. according to the season)

Snack:Fruit, homemade veggie pie.

Afternoon:Meat, chicken or fish in the size of 2 meatballs, 4 tablespoons of vegetable dish (without meat), 3 tablespoons of rice or pasta, 1 bowl of yogurt or 1 glass of buttermilk or seasonal salad.

Afternoon:Freshly squeezed juice or fresh fruit, 1 slice of cake.

Evening:1 bowl of soup, 4 tablespoons of meat and vegetables, 4 tablespoons of yogurt or 1 glass of buttermilk, 2 slices of brown bread.

1-2 hours before bedtime: 1 glass of milk.

Diversity in nutrition is important


You will use grain products for your children, make sure that the products are less processed. Bread-cereals and pasta It contains B vitamins, iron, fiber and minerals. These foods, which are a good source of carbohydrates, provide the energy necessary for children’s brain functions and physical activities. It should be ensured that complex carbohydrate products such as whole wheat crackers and oat bars are consumed rather than simple carbohydrates such as biscuits, cakes and chocolate.

Fruit and its varieties; It provides vitamin A and C, potassium and other minerals needed for children’s skin, eye and gum health. It is best to satisfy children’s sugar and sweet cravings with these foods containing natural sugar. Vegetables contain vitamin A, vitamin C, complex carbohydrates, vegetable protein and fiber pulp. Therefore, the healthy growth of children depends primarily on their liking for fruits and vegetables.

Milk and yoghurt; Dairy products such as cheese provide the necessary protein, calcium and vitamin D for children to have strong bones, teeth and muscles. Due to the development process of milk and dairy products, which are indispensable on the table, milk and dairy products containing all three main nutrients such as carbohydrates, protein and fat should be preferred.

Meat, chicken, fish, eggs, legumes, hazelnuts, walnuts, almonds Oilseeds such as oily seeds contain protein, iron, B vitamins and some minerals necessary for strong muscles. Children should consume eggs in breakfast, meat varieties in meals, and nuts in snacks in a balanced way. Fats and sugar group foods can be given intermittently and in moderation.

Keep your children away from the consumption of ready-made food against obesity


Children who spend most of the day outdoors in the summer may turn to lots of processed fatty, sugary (high-calorie) foods. This means that obesity increases with excessive consumption of junk food. Therefore, instead of being a packaged, caloric, fatty, salty food to be consumed, there should be healthier foods such as fruit yoghurt, honey milk, sugar-free cake, homemade ice cream that can be prepared naturally.

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