Summer Superfoods for Kids: How Do They Boost Immunity?
It is vital to understand that no food in this world offers everything: nutrition, protein, energy, health benefits, etc. However, healthy eating habits can reduce the risk of various health problems, including high blood pressure, diabetes, certain cancers, heart problems, etc. It’s recommended that healthy living and dietary choices can lead to various health benefits. Some foods are recognised and singled out for being highly beneficial. This group of foods are known as superfoods.
In today’s write-up, we discuss the meaning and types of summer superfoods for kids. We also give a summer diet plan for school kids. Keep reading to learn more!
What are Superfoods and Why are They Important?
Let’s first understand superfoods. A superfood is a type of food that is packed with macronutrients and micronutrients. It is a term given to food items rich in antioxidants and fibre content. Superfoods have antioxidants, vitamins, minerals, fibre, flavonoids and healthy fat. Delhi summers are no joke. The month of May has just started, and we are already hit with the hottest day at 39 degrees.
Children quickly lose energy in the summer. The sweating increases, leading to loss of minerals, increased dehydration and fatigue. So, right now, the core concern for parents is protecting kids from summer and preventing dehydration. Multiple signs point towards dehydration. Let’s take a look.
Unfortunately, water and sunscreen are not enough to combat the scorching Delhi heat. You need more than that. Parents need to incorporate summer superfoods for kids. Why? Because they are light, hydrating and reduce inflammation, boost the immune system, and support heart and brain health.
List of Summer Superfoods for Kids
As mentioned before, there is no single food that can provide all nutrients. However, combining various food items can surely give your child a variety of nutrients, fibre and minerals. Let’s take a look at some of the best summer superfoods for kids.
Let’s now take a quick look at the summer superfoods essential for kids.
- Watermelons
- Cucumber
- Coconut Water
- Soaked Almonds
- Lemon Water
- Corn
- Mango
- Curd
Summer Diet Plan for School Kids
We have created a detailed nutrition plan for kids with a special mention of superfoods. Try to incorporate the table below for a balanced and nutritious diet this summer.
Days | Early Morning | Breakfast | Mid-Morning Snack | Lunch | Evening Snack | Dinner | Key Superfood |
Monday | Soaked Almonds + Mango Lassi | Poha with Veggies | Watermelon Cubes | Dal Rice + Cucumber Raita | Coconut Water + Banana | Moong Dal Khichdi | Watermelon, Coconut Water |
Tuesday | Warm Lemon Honey Water | Oats with Mixed Berries | Orange Slices | Chapati + Palak Paneer | Fruit Chaat | Veg Soup + Brown Rice | Blueberries, Spinach |
Wednesday | Banana + Turmeric Milk | Egg Omelette + Toast | Tender Coconut | Curd Rice + Pickle | Sprouts Chaat | Paneer Tikka + Roti | Eggs, Turmeric, Sprouts |
Thursday | Chia Seeds Lime Water | Idli + Sambar | Cucumber + Hummus | Rajma Rice | Mango Smoothie | Vegetable Daliya | Chia Seeds, Cucumber |
Friday | Dates + Warm Milk | Besan Cheela | Chilled Buttermilk | Chicken/Paneer Pulao | Roasted Makhana | Lentil Soup + Roti | Dates, Makhana, Masoor Dal |
Saturday | Fresh Fruit Juice | Whole Wheat Pancakes | Frozen Fruit Popsicle | Pasta with Veggie Sauce | Trail Mix | Grilled Fish / Tofu + Salad | Walnuts, Pumpkin Seeds |
Sunday | Giloy / Tulsi Water | Upma with Coconut | Papaya Bowl | Dal + Sabzi + Roti | Coconut Water + Popcorn | Khichdi + Ghee | Tulsi, Papaya, Ghee |
Note: This is just a basic structure for healthy eating during summer. Parents and kids may alter it as per their convenience, preferences, and routine. The aim is to encourage balanced eating and healthy habits in a flexible and practical way.
K.R. Mangalam World School: Best School in Lucknow
The admission season is kicking off, and most parents are searching for a good school that focuses on the holistic development of a child. K.R. Mangalam World School is an excellent educational institution. KRMWS boasts a lush green campus with modern infrastructure and facilities, such as a well-stocked cafeteria. The school has a hygienic and healthy cafeteria serving balanced meals. The aim is to instil positive eating habits among the students.
Conclusion
We hope by the end of this write-up, you have grasped the meaning and purpose of including superfoods in your and your kid’s diet. With the rising temperature, there is a dire need to add summer superfoods for kids. K.R. Mangalam World School believes that diet has a special role to play in a student’s life. This is why KRMWS provides healthy and balanced meals for kids in the cafeteria. Join us to become a part of our wide community. Admissions are open right now!
Frequently Asked Questions
Which food is a superfood?
A superfood is a type of food that is considered to be nutrient-rich and primarily consists of plant-based items, along with some fish and dairy foods. These superfoods are high in antioxidants and fibre.
What are some high-energy foods for kids?
Some high-energy foods for kids include oats, bananas, nut butter, eggs, avocado, full-fat yoghurt and more.
What are summer superfoods?
Summer superfoods are natural, nutrient-rich foods which are very beneficial during the summer months. They help replenish water and essential vitamins and minerals. They also help against the scorching summer season.
What are the top summer superfoods for kids?
The top summer superfoods for kids consist of hydrating, nutrient-based foods like watermelon, coconut water, curd, mangoes, basil seeds and more.
Which fruit reduces body heat?
There are various fruits that help in reducing body heat, such as watermelons, oranges, musk melon, etc.
What is the most beneficial superfood?
Berries are considered one of the most beneficial superfoods as they are brain-boosting and have high antioxidant and fibre content.
How is the cafeteria of K.R. Mangalam World School?
K.R. Mangalam World School, Lucknow, has a healthy and hygienic cafe which offers balanced meals to the students. There are high safety standards to ensure that students inculcate positive eating habits.
