Tips to get your child eating on these hot summer days
You're not alone if you've been struggling to get your children to eat during these hot summer days. Many parents have reached out to me, worried about their child’s food and liquid intake. So, I thought I'd share my tips on how I've been handling it.
Try to give them a bigger breakfast, packed with protein.
By the afternoon and evening, children might be too hot and tired to eat much food. I've noticed my children eat more at breakfast when it's cooler. Protein-packed breakfasts may include scrambled egg on seeded toast, sausage sandwiches, eggy bread, my oat pancakes, breakfast oat bar and peanut butter on toast.
Fruits & Veggies with high water content.
Serve plenty of fruits and veggies with high water content. The best options include watermelon, strawberries, celery, cucumber, pineapple, peaches, kiwi, melon, bell peppers, broccoli, lettuce, tomatoes, and oranges. Offer them as snacks and alongside main meals to ensure your children stay hydrated.
Frozen Snack Ideas
Cool off with a refreshing frozen snack, packed with healthy ingredients.
Chocolate-dipped frozen banana,
Peach ice lolly,
Mixed berry, almonds, frozen yoghurt bark
Easy watermelon ice
Banana ice cream
Picky Plates or Platter
Apart from breakfast, our regular meals have taken a backseat. In this heat I don’t always have the energy to cook a meal and actually, my children prefer snack-style meals in this heat.
This easy idea is perfect for making one big platter for the whole family to share or individual plates for each child. You can use up many items you already have at home!
The children find it fun.
My Picky eater loves it because he likes to keep his food separate anyway. He can choose what he wants to eat, no pressure to try everything. The platter often contains some of his favourite foods.
Often there is something new on the platter. If I am lucky he might try it.
Yesterday he tried some pesto chicken. He said it wasn’t his favourite but might try it again.
My daughter built her own “Nourish Bowl” from the Picky Platter, which looked fab!
Picky plates are a great way to serve the high-water-content fruits and veggies, with some protein and carbs for a balanced meal.
Include:
Proteins like cheese, beans, pesto chicken, meatballs, breaded chicken, cooked prawns, or eggs.
Veggies such as sliced bell peppers, cucumbers, snap peas, halved cherry tomatoes, roasted vegies, sweetcorn.
Fruits like halved or quartered grapes, raisins, berries, sliced melon, sliced apple, pomegranate or clementine segments.
Carbohydrates like crackers, toasted wholemeal pitta, wholemeal pasta, rice or quinoa
Dips or sauces like hummus, guacamole, yoghurt, salsa, and more.
This approach not only makes meals more fun but also helps ensure your kids get the nutrients they need during these hot days.