During the summer, kids' diet needs to be under control. Quick fixes in danger of calorie overload. We’re talking about snacks and meal substitutions that, instead of helping in a moment of hunger during the day, can turn into bad habits. Especially for children. And especially during the hot season.
So – here are a few rules for proper nutrition in the summer months, as dictated by the pediatricians from the Italian Society for Preventative and Social Paediatrics.
Balance
Divide the daily caloric intake into 4-5 meals:
Breakfast plus 20% snack, lunch 40%, snack 10%, dinner 30%.
Foods
Preferred foods for snack time? Seasonal fruit, yogurt, bread and oil, sorbet – or even ice cream, but preferably a version with fruit and no more than a couple of times a week.
Partially skimmed milk or natural yogurt with the addition of fresh fruit.
One sandwich per day, preferably with whole-wheat bread.
Fruit
In season. At least two or three times a day.
Watermelon is good once a week, no more than 2 or 3 times a week for kiwi, grapes, banana, pineapple, and melon.
Vegetables
Always in season, twice a day – i.e. tomatoes, zucchini, eggplant, and peppers.
Drink
Water instead of sugary soft drinks.
Meals
Lean meats or bluefish.
Legumes with grains.
Better stewed, steamed, and baked, rather than frying and boiling.