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Splash into Summer with Nutrition!


Hi there! 🙋‍♀️

How is everything going? 😀


Ah, tropical summer is almost here. As excited as I am about eating ripe mangoes and litchis, the thought of the blazing sun and hot air is making me wish for the rainy season. Summer months can feel like someone is sucking all the water out of our bodies, leaving us feeling dehydrated and tired. And with kids, it's hard to keep them indoors during their vacation! 🤷‍♀️


Did you know that children are at a greater risk for dehydration and other heat-related illnesses during the summer months compared to adults? According to WebMD, ‘dehydration’ is the biggest health concern during summer, and if left untreated, it can turn into more severe heat illnesses such as heat cramps (cramps in abdominal muscles, arms, and legs), heat exhaustion (nausea, dizziness, vomiting, headache, muscle pain, etc.), and heat stroke (high fever of 104 F along with nausea, seizures, shortness of breath, etc.).


I am pleased that I left you with some thoughts on how to ensure that your kid remains hydrated and healthy during the summer, as I firmly believe in the philosophy that "precaution is better than cure". Don't worry, I’m here with some simple and effective solutions straight from my mom and aunt to keep your kids healthy and hydrated this summer.


I still remember my childhood summer days when my aunt used to make frozen fruit popsicles for us. I am drooling even now at the thought of those fruitilicious icy popsicles. 😋 That was not only a trick to make us eat fruits, but it also fulfilled the water intake requirements.


My mother always insisted on having coconut water, watermelons, berries, cucumbers, and other water-containing fruits in the summer. I guess that's what protected me from all the heat. Some other fruits and vegetables that are 'loaded with nutrients' are oranges (a great source of Vitamin C), green leafy vegetables (such as cabbage, kale, broccoli, etc., which are rich in iron), potatoes (full of iron, potassium, vitamin B & C, especially potato skin), pumpkin (rich in vitamin A, a good source of antioxidants, and beta-carotene keeps heart disease at bay and helps to stabilize the body temperature).


Another cool thing that we used to drink was ‘aam-panna’. It is a preventative as well as a curative remedy for sunstroke. It’s made up of boiled or burnt raw mangoes. All you have to do is mash the pulp, mix it with water, rock salt, and a pinch of cumin powder, and voila, your remedial tangy mango drink is ready to serve. Some interesting benefits of ‘aam-pann' include reduction in heart inflammation, boosts immunity, prevents gastrointestinal problems, and fights liver disorders. Read more here.😁


I personally prefer to drink smoothies, a great way to pack in nutrients and hydration while also being a fun and customizable snack. You can try blending fruit, yoghurt, milk or milk alternatives, and spinach for a nutrient-packed smoothie for your kids.


To add 'proteins' to your kid’s diet, you can try 'grilled chicken', as it is a good source of lean protein and can be seasoned in a variety of ways to suit your child's taste preferences. However, if you are a vegetarian, you can try out 'hummus'.It is a major source of plant-based protein and fibre and can be paired with veggies or whole-grain pita for a healthy and filling snack.


So, let's keep our children hydrated and healthy this summer by incorporating these simple solutions into their diet. Remember, prevention is better than cure.


Sending good vibes,


Bonani Gupta

Counselling Psychologist



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