Summer vacation has officially begun. For many children, this marks not only the end of intense academic life but also the end of regular routines and balanced diets. Experts advise that even during holidays, maintaining a balanced diet, appropriate exercise, and regular schedules remains crucial. This helps avoid both overnutrition and malnutrition, while preventing disruptions to daily routines and meal times.
How to eat properly in summer?
Traditional Chinese medicine refers to summer fatigue as "summer heat syndrome," characterized by symptoms like body heat, weight loss, lethargy, headaches, fatigue, poor appetite, loss of taste, excessive sleepiness, restlessness, and irregular bowel movements. This condition typically occurs in summer and often resolves on its own as autumn brings cooler weather, hence its pattern of "severe in spring and summer, improving in autumn and winter."
TCM attributes this to children's inherent deficiency in spleen-stomach qi and weaker gastrointestinal function. During the peak summer heat, summer-heat pathogens invade and deplete vital energy, leading to symptoms like: sluggish limbs, weak legs, excessive sleepiness with fever, low energy, poor appetite, loss of taste, shortness of breath, blurred vision,frequent dark urine, and irregular bowel movements." Therefore, besides strengthening children's constitution and preventing various illnesses, dietary adjustments are crucial.
During the hot summer when dampness intensifies, children should consume more foods that clear heat and drain dampness. Summer-ripened fruits and vegetables are excellent choices, such as watermelon, bitter melon, black plum, strawberries, tomatoes, mung beans, and cucumbers.
Beyond proper nutrition, observe these dietary principles:
Meals should be light and refreshing
Health expert Mr. Liu recommends serving children easily digestible, low-fat foods during summer. This season offers abundant fruits and vegetables like cucumbers, tomatoes, lettuce, and green beans—rich in vitamin C, carotene, and minerals.Prepare cold dishes with these vegetables. Adding minced garlic not only enhances flavor but also helps prevent intestinal infections. A splash of vinegar can boost appetite. Encourage children to drink watermelon juice or fresh fruit juices, but avoid large amounts of water or cold beverages before meals.
Avoid Preparing Cold Dishes for Leftovers
Mr. Zhu from the Health Preservation Association notes that during summer vacation, many parents prepare lunches in advance for their children to reheat in the microwave. However, certain precautions are needed when storing leftovers: lunches should ideally be made that morning and refrigerated, and cold dishes should be avoided.Children should be reminded to let excessively cold water or food sit at room temperature for 5–10 minutes before consumption, especially when feeling particularly hot. Avoid immediately consuming very cold items.
Avoid frequent consumption of Western fast food
While most children enjoy Western fast food, health experts advise that it should be consumed in moderation and not become a regular part of their daily diet. It should not be eaten frequently, daily, or as a substitute for every meal.This is because Western fast food lacks balanced nutritional composition, which is detrimental to children's growth and development. Experts recommend the optimal dietary structure should be diverse, incorporating sufficient fruits, vegetables, legumes, grains, eggs, dairy, fish, and meat across three daily meals to maintain nutritional balance. Experts also specifically remind parents not to use Western fast food as a reward for good academic performance, to avoid fostering a craving for it in children.
Limit Cold Drinks and Ice Cream
During the hot summer, many children crave cold treats. Experts from the District Health Preservation Association advise minimizing consumption of cold drinks and ice cream. Additionally, cold foods should be allowed to sit at room temperature for 5–10 minutes before eating. Children should consume only 1–2 ice cream bars at a time, and large tubs of ice cream should not be finished in one sitting.Experts explain that the body's hunger center only activates when blood sugar levels drop, triggering the sensation of hunger. Frequent consumption of sugary cold drinks keeps blood sugar consistently high, disrupting normal eating patterns.
Experts also advise that snacks are acceptable but should be consumed in moderation and never replace regular meals. If children lose appetite or eat less during main meals after snacking, it indicates excessive snack intake. Therefore, parents should avoid stockpiling large quantities of snacks at home.