Fit through the day: exercise and nutrition tips for schoolchildren
Here you will find the best exercise and nutrition tips for schoolchildren!
Romping around for hours in the water playground, playing with water pistols in the garden or spending the long break in the summer sun in the school playground – summer days mean lots of fun for the little ones. For parents, however, the heat means putting plenty of sun cream on children’s sensitive skin, regularly reminding them to drink and eat and protecting them from too much heat. On hot days, it is particularly important to ensure a healthy diet and adequate hydration. Here are some tips and recipes for healthy eating on hot days!
Hydration is the be-all and end-all! On hot days, children lose much more fluid through sweating than on cooler days. It is therefore important that they drink enough – preferably water. However, unsweetened teas or water with fruit or mint can also be a good alternative. Avoid highly sugary drinks, as these do not effectively quench thirst and provide additional empty calories.
Not only drinks, but also light and nutritious meals are important for children on hot days. Heavy, greasy meals can put a strain on the body and be heavy on the stomach. Instead, light, nutritious meals should be served. Fresh fruit and vegetables are ideal as they are not only refreshing, but also provide important vitamins and minerals. Some foods also have a cooling effect on the body. These include cucumber, watermelon, mint and yogurt. These ingredients can be perfectly integrated into delicious snacks and meals.
Watermelon and feta salad
This delicious salad is perfect for summer – and for the whole family. Not only is it super refreshing, it is also lightning quick to prepare.
Ingredients:
Place all the ingredients in a large bowl, mix carefully and season with lime juice. Voilà – your healthy summer salad is ready!
Yogurt and berry ice cream
Ice cream always goes down well! Homemade ice cream is a great way to make the kids happy and use healthy ingredients at the same time.
Ingredients:
Place the yoghurt, berries and honey in a blender and blend until smooth. Pour into ice cream molds and freeze for at least 4 hours. Now you have a healthy and refreshing ice cream that the children will love.
Cucumber and mint water
A simple but very refreshing way to encourage children to drink! It looks exciting and tastes more varied than still water.
Ingredients:
Place the cucumber slice, lemon juice and mint leaves in a jug of water and leave to infuse in the fridge for at least an hour. Optionally, add a few ice cubes to the glass.
Finally, three practical tips to make healthy eating even easier on summer days!
Provide snacks at home: Keep a corner of healthy snacks in the kitchen or fridge that children can access independently at any time. Fruit skewers, vegetable sticks with hummus or small pots of yogurt are perfect and easy to make.Small, frequent meals: On hot days, several small meals are better than a few large ones. This puts less strain on the body and helps to keep energy levels constant.Cooling bottles or cups: Cold drinks simply taste better in the heat. Bottles and cups with insulation can be a good investment to keep children refreshed when they are out and about at school, nursery or on excursions, so that they drink more.
With these tips and recipes, you are well equipped to feed your family healthy and refreshing food even on hot days. Have fun eating and drinking healthily – and enjoy the summer!
Although there are plenty of tasty snacks for children in the supermarket, these are often not the healthiest options.
Here you will find the best exercise and nutrition tips for schoolchildren!