You know summer is here when your kids refuse to eat and only want to drink fluids! High mercury levels along with humidity leaves everyone dehydrated.
All mums have so many queries running through their head – What should my child eat ? Which foods will produce heat in the body? What will keep the kids cool? Which ones are ideal summer foods for kids?
So here are a few queries answered when it comes to summer foods for kids
1.How much water should my child drink in a day?
The recommended daily fluid intake is 5 glasses (around 1 litre) for 5-8 year olds, 7 glasses (1.5 litres) for 9-12 year olds and 8-10 glasses for 13 years and above. Moms, please do not stress to match this allowance only with water.
If your child is not willing to drink this much water, offer other fluid choices like milk, coconut water, buttermilk, lemon juice, aam panha, sugarcane juice or fruit juice. These are all good summer foods for kids!
2.How much milk should be given in summers?
Around 500-600 ml of milk, i.e., around 2 cups of milk a day for kids between 1-8 years and around 3 cups for kids above 9 years.
In summer, kids do not feel like having hot milk. Give them cold milk or milk at room temperature in preparations like thandai, fruit milkshakes, almond shake, etc.
3. Can I give mangoes to my child? Will they produce too much heat in the body?
Mangoes are designed for summer season, so of course can be given! Mangoes remove body heat, rather than producing it.
Soak mangoes in water for about 20-30 minutes before giving it to your child or eating it yourself. 1-2 mangoes a day is absolutely fine. Also, you can divide it – one can be eaten as is and one in the form of mango milkshake!
4. Don’t eggs also produce heat in the body? How many can be given to my child?
Upto 2 eggs a day will do no harm. Eggs are a good source of protein and Vitamin D. So please go ahead and give it to your child!
5. What foods are ideal for kids in this hot season?
The key summer foods for kids and adults are the ones with high water content like watermelon, muskmelon, cucumber, tomato, etc.
Curd is the superfood for summer. Give it 2 times a day either as is or in preparations like curd rice or buttermilk.
Always eat local and eat in season. Nature has the best plans for you!
Prachi Mandholia, MS, RD, is a registered dietitian and a certified diabetes educator. She is based out of Goregaon, Mumbai. She is a practicing Clinical Nutritionist and Columnist, passionate about making changes in lifestyle for the better of the society.