Fruit and vegetable skewers, summer vegetables, grilled meats, homemade ice cream. The varied and vitamin-rich diet all contribute to the children being energetic and healthy even during the vacation. Sweets should be eaten at ten o’clock or as a snack, and the most important thing is moderation, said Krisztina Czuppon, dietician at the Tűzoltó utca department of the Semmelweis University Pediatric Clinic, who also recommends a sample menu.
During the summer holidays, the usual daily schedule and eating rhythm can be upset, children often eat out of habit, snack, nibble, or even skip meals. Breakfast, lunch, lunch, snack, and dinner are also very important during these weeks, as is eating a cooked meal once a day. “Regular meals provide the necessary amount of nutrients for the body, which is essential for the active physical and mental development of preschool and elementary school children,” said Krisztina Czuppon. He added: a well-chosen and prepared menu should contain the right amount and quality of protein, carbohydrates, fats and minerals, as well as fiber, which is essential for the healthy functioning of the body.
In addition to meals, it is important to drink plenty of fluids, which should mostly consist of water, sugar-free homemade lemonade, and a small amount of fruit juice. These can be flavored with mint or lemongrass leaves, or colored with berries. Salty or sweet summer soups and fruits are also important sources of fluids.
Examples and options for eating right in the summer:
Breakfast
- Oats/porridge with fresh fruit.
- Whole grain bread with ham, cheese and vegetables.
- Vegetable creams (eggplant, pepper, broccoli, cauliflower) with toast and vegetables.
Ten o’clock
- Fruit salad or fruit skewers.
- Fruit with natural yogurt.
- Fresh fruit smoothie.
- Ice cream (even homemade: fruit puree and yogurt, chilled in an ice cream mold.
Lunch
- Grilled/roasted meat with salad, steamed vegetables wrapped in a tortilla, rice, potatoes.
- Summer dishes made from fresh vegetables (green beans, broccoli, green peas).
- Casserole or stuffed vegetables (pepper, zucchini, pumpkin).
- Vegetable skewers: peppers, tomatoes, radishes, spring onions, cucumbers.
- Summer cold or hot vegetable/fruit soup
A snack
- Homemade vegetable chips (beetroot, sweet potato).
- Oatmeal biscuits with fruit.
- Oil seeds with fresh fruit.
Dinner
- Cold dishes: ham, cheese, vegetables, whole grain baked goods.
- Salad with natural meat.
- Pizza (with thin dough or cauliflower base).
The National Association of Hungarian Dietitians can help you prepare a suitable diet for children, broken down by age group Smart plate recommendation.
Source: Semmelweis University
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