What should a child eat on vacation, to find the right energy and avoid accumulating too much? Here are the rules.
This is said by pediatricians: it is essential that, even on vacation, children follow a diet that is as correct as possible to avoid arriving at school in September with a few extra pounds.
During the holidays, in fact, thanks to the delayed meal times, the change of sleep / wake, dinners out and trips abroad, some tear to the rule is more than normal. The important thing is that it does not become a habit. The paediatricians themselves provide the parents with a useful guideline or, better, the Head of the Pediatric Diet and Nutrition Center of the Department of Pediatrics at Sapienza University of Rome Andrea Vania. Here is his decalogue:
The water. Indispensable for hydrating the body and for rebalancing it, water – especially in summer – is extremely important for a child to never miss. Put the bottle in the freezer the day before to keep the cooler bag cool, and add half a lemon to a one and a half liter bottle: it will quench your thirst and you will recover the mineral salts lost with sweat. Sugary drinks. Avoid sugary and carbonated drinks: they are too caloric and quench your thirst. The same goes for cola-flavored soft drinks containing caffeine and dehydrators. Tea. The packaged one falls into the category of sweetened beverages, and should therefore be avoided. Prepare the tea at home, adding little sugar and adding a lot of lemon juice. Just put the bottle in the fridge to eat it fresh the next day. Fruit juices. In case your child is unable to do without it, choose those without added sugar. But always remember that they are not water substitutes, and that they should be consumed in moderation. Fruit. Let your children eat as often as you can. Choose among the many fruits that the summer offers: melons, apricots, peaches, plums, watermelons, plums, pears, figs, cherries, grapes. Satisfying and without contraindications, it is perfect as a snack at any other time of the day. Rice. If you often dine at home, or if you prepare a packed lunch to be consumed on the beach, opt for some beautiful rice salads to be dressed with ready-made sauces but with water, or with fresh vegetables such as tomatoes. Prefer parboiled rice: in grains they remain separate, and you save on oil. Vegetables. If you eat often on the beach, don't bring home cooked vegetables: it's not hygienic. Prefer cucumbers to be peeled on the spot, or fennel. The lunch. Avoid cooking elaborate dishes like lasagna and baked pasta. If you dine out, prefer a fresh sandwich seasoned with grilled vegetables, cooked ham (or roast turkey) and mozzarella. The second courses. Instead of cutlets and escalopes, prepare a good single dish, like a rice salad with tuna or cheese or cooked ham: thus, your child will also take the right dose of protein. The fun. Yes, this is also a fundamental rule: play with your children, let them take long swims and walks on the beach (or walk in the mountains). Create moments to live, doing good physical activity but always with a smile. In the end, you're still on vacation.