Summer means longer days, warmer weather, and lots of outdoor fun. But it also means your child’s body needs extra care to stay hydrated, energized, and healthy. The right foods can make a big difference in keeping your child cool, active, and full of energy during the hot months. Choosing fresh, water-rich and nutrient-packed foods is an easy and yummy way to support your child’s wellbeing throughout summer.
Including seasonal fruits, vegetables, and light meals helps beat the heat and also boosts your child’s immunity, digestion, and overall health. According to Indian Food Heritage, Foods like juicy watermelon, refreshing cucumbers, homemade yogurt, and hydrating coconut water are perfect additions to their summer plate. These foods are not just healthy, they are also colorful, tasty, and fun for kids to eat!
Here you will find a list of foods to eat in summer that are easy to add to your child’s diet. Each food has its own set of benefits to keep your little one refreshed, active, and happy during summer vacation.
Buttermilk is a refreshing summer drink that is light on the stomach and excellent for hydration. It is rich in probiotics, vitamins, and minerals. Including buttermilk in your child’s diet not only quenches thirst but also aids digestion and keeps their body temperature balanced naturally. It is one of the best foods to eat in summer.
Coconut water is like a natural sports drink. According to the Coconut Development Board, it's incredibly hydrating and full of electrolytes like potassium and magnesium. That makes it a healthy alternative to sugary juices and sodas. Your child will stay hydrated and replenish the minerals lost through sweating.
Cool, creamy yogurt is a fantastic summer food for kids. As per the National Institution Of Nutrition, it's rich in calcium, probiotics, and protein, which promotes strong bones and a healthy gut. A bowl of homemade yogurt with fresh fruits or a smoothie can be a light, nutritious, and satisfying snack that aids digestion and boosts immunity. For its high nutrition content, it is one of the best foods to eat in summer.
According to a study published in J Food Sci Technol. 2011, Paneer is an excellent source of protein and healthy fats that are essential for growth. It is also a healthy summer food and easy to digest. Adding paneer to salads, wraps, or curries during summer provides strength, supports muscle development, and keeps your child’s energy levels steady.
Poha is a light, easy-to-digest food that makes a perfect summer breakfast or snack. As per the National Institute of Nutrition, it is rich in iron and provides instant energy. Including poha in your child's diet keeps them feeling full without being heavy, supporting an active and playful summer day.
As per a study published in Temperature (Austin) 2016, Sabudana is rich in carbohydrates and an excellent energy booster. During summer, sabudana khichdi provides quick nourishment without making the body feel overheated. keeps your child energized and satisfied, making it ideal for busy, active summer routines.
According to KVIC, sattu is known as a natural coolant and a powerhouse of energy. Rich in protein and fiber, it helps keep the body cool and hydrated. A glass of sattu drink can be an excellent addition to your child's summer diet, providing strength and stamina.
Rice water or kanji is a traditional cooling drink made from the leftover water after cooking rice. As per a study published in Front Microbiol 2022, it is packed with minerals and easy to digest. Offering kanji helps keep your child hydrated, soothes the stomach, and aids in maintaining electrolyte balance during the hot season.
Sprouts are one of the healthiest options to have during summer. They are nutritious and can be easily incorporated into various types of salads. One can mix sprouts with some fresh tomatoes and cucumber. Next, you can also add a variety of spices and seasonings to make it even more delicious. It can be an instant snack for your child that is refreshing and quick to make.
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Including natural, hydrating, and nutrient-rich summer foods in your child's diet is a simple way to keep them cool, active, and healthy. Fresh options like buttermilk, coconut water, yogurt, and sattu not only boost energy but also strengthen immunity, digestion, and overall well-being during the long, sunny days.