Children’s nutrition during the summer is important to ensure their healthy development and well-being, even if their meals may not be as balanced and regular as they are during the school year.
During the summer months, children are usually more active and spend more time outdoors, but we mustn’t overlook those children who, on the contrary, are less active because “there’s nothing to do” or “they have an unbelievable amount of free time,” which they spend on their smartphones.
Below, we’ve listed some helpful examples and recipes for both scenarios.
Healthy and Balanced Options for Kids During Summer Break
But let’s start with this:
No food is off-limits—just watch your portions!
Estonian dietary guidelines similarly emphasize that no food is off-limits; the key is to consume them in moderation and make healthy choices. Estonian dietary guidelines provide general advice on healthy and varied eating and recommend the following:
"Follow the principles of a balanced diet, choose fresh foods, and prepare meals at home whenever possible. Eat a variety of fruits and vegetables, whole-grain products, dairy products, proteins, and healthy fats. Avoid excessive salt, sugar, and saturated fats. Don’t forget to engage in regular physical activity and drink enough water.”
Although Estonia’s dietary guidelines may not explicitly state that no food is off-limits, the general approach in the guidelines suggests that your diet should be varied and balanced, and that sweets and other less healthy foods can also be part of your diet in limited quantities. It is important to follow the general recommendations and make healthier choices as part of your daily diet.
More detailed information and references regarding Estonian dietary recommendations can be found on the the National Institute for Health Development’s website or on the websites of other relevant health organizations.
How to Plan Children’s Summer Meals?
· Fruits and vegetables
Fresh fruits and vegetables are plentiful in the summer and should be offered to children every day. They contain many essential vitamins, minerals, and fiber that 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 may tend to be higher in calories and less healthy. However, it’s possible to choose healthier alternatives.
For example, you can offer your children the fresh fruit or vegetable pieces mentioned above with a homemade dip, yogurt, or nuts. These snacks are rich in nutrients and help keep children energized.
· Grilled Foods on a Child’s Plate
Grilling is popular in the summer, but it’s important to ensure that children’s meals are nutritionally balanced in this regard as well. Try grilling vegetables in addition to meat, or serve them on the side.
For example, you can prepare grilled chicken or fish served with colorful vegetables. This ensures the necessary protein content in the meal and adds vitamins and minerals.
· Ice Cream, Summer, Kids—Is It Okay to Eat?
Ice cream is a very popular treat among children in the summer. We certainly don’t mean to say that you shouldn’t offer it. No food is off-limits; it all just depends on portion sizes and, whenever possible, choosing healthier options.
For example, you can choose sorbet or yogurt-based ice cream, which contains less sugar than traditional ice cream.
Children, Water Intake, and Summer!
Hot summer weather can lead to increased fluid loss in children. It’s important to make sure they drink enough water to prevent dehydration.
Studies have shown that dehydration can affect children’s mental and physical performance. Carrying a water bottle or taking water breaks during playtime will certainly help ensure adequate water intake.
If desired, you can also add berries, mint leaves, cucumber slices, etc., to the water.
What advice would you give to children who spend a lot of time on smart devices?
Several studies have found that there is a strong link between children’s diets and how they spend their time, including their use of smart devices. Here are just a few examples of how increased smartphone use and reduced physical activity can affect them:
· Reduced physical activity due to smartphone use
If children spend most of their summer sitting in front of smart devices, this can reduce their physical activity. Insufficient physical activity and a sedentary lifestyle can lead to a decrease in metabolic rate and excess calorie intake, which in turn can increase the risk of obesity.
Therefore, it’s important to encourage children to be active outdoors during the summer by playing games or participating in sports and activity camps. You can certainly set a good example yourself! Play catch or ball by the sea, set up athletic challenges in your backyard or at the playground, and go swimming often. There’s something for everyone!
· Eating Habits and Uncontrolled Snacking
Using smart devices can lead to changes in eating habits and uncontrolled snacking. Children may be more likely to snack while watching TV or playing video games, for example. This kind of snacking often involves 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—even if it’s just by not giving them the whole bag of nuts but instead pouring a handful into a separate bowl.
· A child’s sleep quality affects their eating habits
Using smart devices before bedtime can also affect children’s sleep quality. The blue light from screens can disrupt the production of the sleep hormone melatonin and make it harder to fall asleep.
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.
Therefore, it is recommended to set clear limits on the use of smart devices before bedtime and to encourage healthy sleep habits in children. This is especially important in the summer, when there’s no need to wake up early for school.
9 Quick Snack Ideas Your Child Can Make on Their Own This Summer!
1. Fruit Salad
Kids can cut up a variety of fresh fruits into pieces and mix them together into a delicious fruit salad. This way, they can choose exactly the ingredients they like best.
For a heartier snack, you can add various seeds or grains, as well as plain yogurt.
2. Yogurt Smoothie
Put yogurt, your favorite berries, and a little honey or maple syrup into a blender and blend quickly to make a delicious yogurt smoothie.
On especially hot days, add some ice cubes too!
3. Plain Yogurt with Vegetables
Keep plain yogurt on hand in the fridge so your child can use it to make a dip for their favorite fresh vegetables.
4. Omelet sandwich
An omelet sandwich makes a great hearty meal. To make it, prepare an omelet with eggs—add vegetables if desired—and place it on a slice of bread along with chopped tomato, cucumber, or lettuce leaves.
5. Homemade Granola Bars
Mix together granola, honey, nuts, and dried fruit, then shape the mixture into compact granola bars that you can take with you and enjoy as a snack. For a crispier texture, you can also bake them briefly in the oven!
6. Avocado Spread
Your child can make a tasty spread from an avocado by adding lemon juice, salt, and pepper, and spreading it on whole-grain bread or a crispy roll.
7. Hearty Breads
Let your child take a slice of whole-grain bread or a roll, spread nut butter or almond butter on it, and top it with sliced fruit—such as bananas, berries, or strawberries.
8. Walnut Salad
To make this, mix Greek yogurt, honey, and chopped nuts—such as hazelnuts or almonds—and add tomatoes, cucumbers, and other ingredients of your choice.
9. Fresh Fruit Ice Cream
Blend fruit (bananas, berries, etc.) with a little milk or yogurt in a blender to make delicious fresh fruit ice cream. Then freeze it, and in no time you’ll be able to enjoy your own unique homemade summer treat.
These are just a few examples of quick snack options that kids can make on their own during the summer. It’s important to encourage children to be creative in the kitchen and to ensure they have access to the necessary ingredients and, if needed, adult supervision.
In summary, children’s nutrition during the summer is essential for ensuring their healthy development and well-being. Recommending fruits and vegetables, adequate water intake, healthy snacks, balanced grilled meals, and moderate ice cream consumption are just a few examples of how to ensure children eat a healthy diet during the summer.
It is important to provide children with a varied and nutrient-rich diet that supports their growth, development, and energy levels.
At the same time, we cannot overlook the fact that children’s eating habits are linked to their use of smart devices during the summer. Excessive screen time, uncontrolled snacking, and poor sleep quality can all affect children’s healthy eating habits. Therefore, it is important to find a balance between physical activity, limited use of smart devices, and healthy eating to ensure children’s healthy development and well-being.
Wishing you a wonderful summer!
