Children's summer diets are important to ensure their healthy development and well-being, even if their meals may not be as balanced and regular as during school.
During the summer months, children tend to be more active and spend more time outdoors, but it is also important to note that children who are less active because there is "nothing to do" or "an unbelievable amount of time on their hands" is spent on smart devices.
Here are some useful examples and recipes for both.
Healthy and balanced choices for children for the summer break
But let's start with:
No food is forbidden, just watch the quantities!
The Estonian dietary recommendations similarly stress that no foods are forbidden and that it is important to consume them in moderation and make healthy choices. The Estonian dietary recommendations provide general guidelines for a healthy and varied diet and recommend the following:
"Follow the principles of a balanced diet, favour fresh foods and prepare food at home whenever possible. Eat a varied diet of fruit and vegetables, whole grains, dairy, protein and healthy fats. Avoid excess salt, sugar and saturated fats. Don't forget regular physical activity and drink enough water."
Although the Estonian dietary recommendations may not explicitly state that no foods are forbidden, the general approach in the recommendations may suggest that the diet should be varied and balanced, and that sweets and other less healthy foods may be part of the diet in limited quantities. It is important to follow the general recommendations and make healthier choices as part of your daily diet.
Further details and references of the Estonian dietary recommendations can be found in. from the website of the Institute for Health Development or from the websites of other relevant health organisations.
How to design a children's summer menu?
- Fruit and vegetables
Fresh fruit and vegetables are plentiful in summer and should be offered to children on a daily basis. They are rich in essential vitamins, minerals and fibre, which contribute to a child's health and digestion.
So feel free to offer your child a variety of fresh berries and vegetables.
- Healthy snacks
During the summer months, children's snacks can be higher in calories and less healthy. However, it is still possible to choose better alternatives for the body.
For example, you can offer children the fresh fruit or vegetable pieces mentioned above with homemade dipping sauce, yoghurt or nuts. These snacks are rich in nutrients and help keep children energetic.
- Grilled foods in your child's diet
Barbecues are popular in summer, but it is important to make sure that children's diets are well-informed in this respect. Try grilling vegetables as well as meat, or add them to food.
For example, you can prepare grilled chicken or fish served with colourful vegetables. This will provide the necessary protein and vitamins and minerals.
- Ice cream, summer, kids - can you eat?
Ice-cream is a very popular summer treat with children. We certainly don't mean that it shouldn't be offered. No food is forbidden, it's all about the quantities and choosing healthier options where possible.
For example, you could choose sorbet or yoghurt-based ice cream, which contains less sugar than traditional ice cream.
Children, water consumption and summer!
Hot summer weather can lead to increased water loss in children. It is important to ensure that they drink enough water to avoid dehydration.
Studies have shown that dehydration can affect children's mental and physical performance. Carrying a water bottle with you or taking water breaks during play will certainly help to ensure adequate water intake.
Add berries, mint leaves, cucumber slices, etc. to the water if desired.
What to suggest for children who spend a lot of time on their smart devices?
Several studies have foundthat children's diets are strongly linked to how they spend their time, including their use of smart devices. Here are just a few examples of how more use of smart devices and less physical activity can affect them:
- Lack of physical activity due to use of smart devices
If children spend most of their summers sitting in front of their smart devices, this can reduce their physical activity. Lack of physical activity and physical inactivity can lead to a decrease in the body's metabolic intensity and excess calorie intake, which in turn can increase the risk of obesity.
It is therefore important to encourage children to be active in the summer by playing outdoor games or taking part in sports and activity camps. You can certainly be a role model yourself! Play a game of tag or ball by the sea, do sporting challenges in the garden or playground, go swimming often. There's something for everyone!
- Eating habits and uncontrolled snacking
The use of smart devices can lead to changing eating habits and uncontrolled snacking. Children may be more prone to snacking while watching TV or playing computer games, for example. This snacking can often involve processed foods that are high in calories and sugar.
It's important to offer children healthy snacks, such as fruit or nuts, and to set limits, for example by not giving them a whole packet of nuts but pouring a handful into a separate bowl.
- A child's sleep quality affects his or her nutrition
Using smart devices before bedtime can also affect children's sleep quality. The blue light from the screen can interfere with the production of the sleep hormone melatonin and lead to a harder night's sleep.
Studies have shown that sleep deprivation can affect eating habits and lead to a tendency to prefer unhealthy foods that are high in fat and sugar.
It is therefore advisable to set firm limits on the use of smart devices before bedtime and to encourage healthy sleep time for children. Particularly in the summer, when it is not too early to get up for school.
9 quick snacks your child can make on their own this summer!
1.Fruit salad
Your child can cut different fresh fruits into pieces and mix them together to make a delicious fruit salad. This way he can choose exactly the ingredients he likes.
You can add a variety of seeds or flakes, as well as unflavoured yoghurt, for a sweeter taste.
2.Yoghurt mix
Place the yoghurt, berries of your choice and a little honey or maple syrup in a blender and blend quickly to make a delicious yoghurt smoothie.
For particularly hot weather, add ice cubes!
3.Unflavoured yoghurt with vegetables
Keep some unflavoured yoghurt handy in the fridge so your child can make a dipping sauce to dip in fresh vegetables of their choice.
4.Oatmeal sandwich
An omelette sandwich is a nice accompaniment to a hearty meal. To make it, make an omelette with eggs, add vegetables if you like, and place on a sandwich with chopped tomatoes, cucumber or lettuce leaves.
5.Homemade muesli batons
Mix together muesli, honey, nuts and dried fruit to make compact muesli bars to take away and enjoy as a snack. They can also be lightly cooked in the oven for a crispier texture!
6.Avocado wrapper
A child can make a delicious butter from avocado by adding lemon juice, salt and pepper and smear it on wholemeal bread or a crispy bun.
7.Raw breads
Let the child take a piece of wholemeal bread or pastry, spread it with nut butter or almond butter and top with sliced fruit. For example bananas, berries or strawberries.
8.Walnut salad
To make it, mix together Greek yoghurt, honey and chopped nuts such as hazelnuts or almonds, as well as tomatoes, cucumber and anything else you like.
9.Fresh fruit ice cream
In a blender, blend together fruit (bananas, berries, etc.) and a little milk or yoghurt to make a delicious fresh fruit ice cream. Then pop in the freezer and soon you'll be enjoying a unique summer treat you've made yourself.
These are just a few examples of quick snack options that your child can prepare themselves in the summer. It's important to encourage children to be creative in the kitchen and to make sure they have access to the food they need, with adult supervision if necessary.
In summary, children's summer nutrition is essential for their healthy development and well-being. Suggesting fruit and vegetables, adequate water intake, healthy snacks, balanced grilled foods and moderate ice cream consumption are just some examples of how to ensure children have a healthy diet in summer.
It is important to provide children with a varied and nutritious diet that supports their growth, development and energy levels.
However, we cannot overlook the link between children's diets and the use of smart devices in summer. Excessive sedentary behaviour, uncontrolled snacking and poor sleep quality can affect children's healthy eating. It is therefore important to find a balance between physical activity, limited use of smart devices and a healthy diet to ensure children's healthy development and well-being.
Wishing you a wonderful summer!
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