Kids And Nutrition – Hydrating Summer Foods

Here we are, another hot summer. But let’s not keep the kids from going out and enjoying 90-degree weather, there are foods they can eat that help keep them hydrated.

Let’s talk about kids and nutrition.

Don’t feel like your kid can’t have a little junk food as well, Sarah Krieger, MPH, RD, LD, a dietitian in St. Petersburg, FL says “it’s really important to treat sweets like any other food, to have a little bit every day. That’s how kids develop a healthy relationship with sweet foods.” But just like anything else, it’s in moderation.

So, while it may be hot and sticky outside, if they’re asking for ice cream, that’s cool. Ice cream it up, and then, let them run all that sugar off outside, where there’s plenty of space for tag and kickball.

Here’s where my suggestion comes in.

While it’s cool for kids to be outside running around, it’s not always easy to get them to drink enough water. That’s why it’s a good idea to also give them foods that will keep them hydrated. I’ve compiled a list of foods that will help keep your kid from passing out from the summer heat.

But before we get to that, I want to talk a little bit about ways to keep them active. There are plenty of summer sports that kids will enjoy. I find that signing them up for something beforehand ensures that they will get to be out and stay active.

Summer sports and activities.

During this age of electronics and video games, it’s not always easy to get kids to go out and play. Screen time becomes all the time when there’s no school. So, an easy solution for this is sighing them up for community sports like soccer, swimming, basketball, and tennis. These sports will keep them away from the screen and out with friends burning off those extra calories.

If you want to find summer sports for your kids, check the city website. There’s usually a way to sign up, but don’t wait too late, there’s only a limited number of spots and they’re first-come, first-serve.

Now the foods.

While it’s easy to get kids out and about, we sometimes tend to forget how easy it is for them to get dehydrated, and getting kids to drink water is like, well let’s face it, going to bed. It’s a fight to the finish. Incorporating some of these foods into their diet will keep them satiated and keep them hydrated.

Combining these foods into salads, meals, and snacks will make them even better. I gave some suggestions on how I prepare them at home. Or they can be eaten alone.

Food List.

  • Cucumbers
  • Celery
  • Tomatoes
  • Watermelon
  • Cantaloupe
  • Strawberries
  • Oranges
  • Peaches
  • Zucchini
  • Cauliflower

Quick recipes.

Cucumbers make a nice cucumber salad with a little Italian dressing, and a pinch of sugar, your kids are sure to like this treat. You can also mix them with lettuce and tomatoes for a quick summer salad.

Celery, peanut butter, and raisins make nice Ants on a Log.

Cherry Tomatoes, mini mozzarella balls, and Zesty Italian dressing is a yummy salad, sweet and savory.

Watermelon Salad with Feta and Cucumber

Summer Tomato & Cantaloupe Salad

Strawberries and Nutella is a yummy snack.

Navel Orange Salad with Avocado

Peach Salad with Grilled Chicken and Balsamic-Honey Vinaigrette

Roasted Zucchini with Parmesean

Oven Roasted Cauliflower

Healthy Rules to follow.

Healthy Food Rule #1: Let them eat sweets, a little bit every day.

Healthy Food Rule #2: Make sure they burn off the calories.

Healthy Food Rule #3: Be a good role model.

Click here to read more on health food rules & the top 10 Healthy Summer Foods for Children

Take away.

The most important part of summer for any kid is to have fun. But make sure to keep them active, hydrated, and healthy. I hope my suggestions helped to give you an idea of an easy summer for your kid. Make sure to leave a comment below if you have more suggestions or any questions.


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