What should be on your child’s plate this summer? 5 tips for more conscious eating

1. Fresh and light – but still nutritious meals

In the heat, instead of heavy, fatty dishes, it is advisable to choose fresh, simple, yet exciting summer meals. Good choices can be cold fruit or vegetable soup, pasta salad such as Activus BIO vegan beetroot soup or Green Garden vegan pasta salad, vegetable meatballs, or grilled vegetables such as eggplant or zucchini. “It is important that parents offer fresh, juicy fruits and vegetables several times during the day, in addition to the main meals, which children can easily nibble on even while playing,” said dietitian Vivien Enyingi. “Of course, ice cream and ice porridge are not from the devil either – but it is worth making homemade alternatives, such as banana ice cream or fruit sorbet, which are not only cooling but also rich in fiber,” adds the expert.

2. Hydration playfully – it can be delicious without sugar

In the heat, adequate fluid intake is key, but children do not always drink enough. “Make homemade lemonade, which can be flavored with mint, cucumber or pieces of fruit. A little freshly squeezed orange juice or fruit tea – such as Pappudia apple-grape-strawberry-currant juice – can be a great base for a refreshing, icy drink,” suggests Vivien. Instead of very sugary “horse drools”, let’s strive for natural flavors. Don’t be afraid of new flavors either: the stars of the season, such as homemade yellow-fleshed watermelon or cherry, are not only delicious, but also great for hydrating. It’s also worth trying drinks specifically designed for children, such as HiPP organic red fruit tea with rose hips or Kinella BIO 100% soft apple juice baby drink.

3. Seasonal challenges

In summer, a lot of traveling, camp schedules and the heat can all make it difficult for children to eat a balanced diet. In such cases, healthy, easy-to-pack snacks for the road come in handy, such as Fruchtbar BIO blueberry-banana-oat bars, Pumpkin Organics BIO strawberry chips or Lolo pineapple snacks. “It is important to make conscious decisions in the store too – you don’t have to put everything your child would choose from the shelf in the basket, try to find the right amount,” the dietician emphasized.

4. Don’t lose your daily rhythm

Summer vacation can easily bring about irregularity. It is important for parents to try to keep to the timing of main meals and strive for joint, family meals. “Such occasions not only help to make nutrition more organized, but they also support family unity,” said Vivien Enyingi. The day should not consist only of snacks: at least one cooked or fried, hot meal is also necessary.

5. Involve children in cooking

If children participate in preparing food and drinks – cutting, selecting, seasoning – it is not only a game, but also motivation for them. This makes them more willing to try new flavors and makes it easier to persuade them to try healthier alternatives. Simple but impressive dishes like homemade lemonades, salads, or fruit skewers work especially well.