在暑假，父母仍然需要注意儿童定期和定期吃饭和休息的要求，而不是因为假期而放纵。应注意适当运动和定期运动，以避免营养过剩或营养不良，更重要的是，避免工作，休息和进餐紊乱。确保您的孩子吃早餐，因为午餐或晚餐很难获得营养。同时，晚餐不宜过于丰富，避免高热量食物，尽量专注于蔬菜，瓜类和水果;另外，尽量不要吃高能量的夜间小吃，真的很想吃，还应该注重牛奶和水果。膳食结构应多样化，适当的水果和蔬菜，豆类，谷物，鸡蛋，牛奶，鱼类和其他食物应在一日三餐中合理配合，以保持营养均衡。
02传统中医认为，由于炎热的夏天和湿度增加，应给予儿童更多的食物，这些食物可以清除湿热。其中，夏季成熟的水果和蔬菜是最佳选择，如西瓜，苦瓜，黑李子，草莓，番茄，绿豆，黄瓜等。夏季最好让孩子吃清淡，易消化，少油腻的食物。夏季是水果和蔬菜的旺季，如黄瓜，西红柿，生菜，扁豆等富含维生素C，胡萝卜素和无机盐的物质。这些蔬菜可用于制作冷菜，并在菜肴中加入大蒜泥，既凉爽又美味，有助于预防肠道传染病。在菜肴中加入醋也可以增加食欲。也可以让孩子喝一些鲜榨西瓜汁，橙汁，但果汁不宜在饭前大量饮用，容易导致食物摄入量减少，也不宜在饭前喝大量的水或冷饮。
03暑假期间，许多家长会事先为孩子准备午餐。中午，孩子们可以用微波炉加热自己。但是，预约餐也有一定的关注度，父母为孩子的午餐最好在早上做，并存放在冰箱里，最好不要留下冷蔬菜。应提醒过冷水和食物，儿童在进食前应保持室温5至10分钟，特别是当他们感到特别炎热时，不要立即吃太冷的东西。
夏天是一年中最热的季节，出汗很多，很多人习惯喝水作为饮料，而这种做法很容易伤害身体，特别是对孩子的生长发育和身体不利。例如，碳酸饮料由水，二氧化碳，糖，香精和颜料组成。许多瓶装果汁，甜饮料，香精，着色剂和其他添加剂也更多。许多饮料只含有糖而属于“空能量”，这对孩子的牙齿发育也很不利，容易引起蛀牙，也容易引起孩子体重增加。因此，在夏天喝开水，父母应该先带头多喝水，为孩子树立榜样。
How can children eat healthily in summer?
In summer vacation, parents still need to pay attention to the requirement that children eat and rest regularly and regularly, not indulge because of holidays. Attention should be paid to proper exercise and regular exercise to avoid overnutrition or malnutrition, and more importantly, to avoid disorders of work and rest and meals. Make sure your child has breakfast, because it's hard to get the nutrition from lunch or dinner. At the same time, dinner should not be too rich, avoid high-calorie food, try to focus on vegetables, melons and fruits; in addition, try not to eat high-energy night snacks, really want to eat, should also focus on milk and fruit. Dietary structure should be diversified, and adequate fruits and vegetables, legumes, cereals, eggs, milk, fish and other foods should be rationally matched in three meals a day to maintain a balanced nutrition.
02_Traditional Chinese medicine believes that children should be given more food which can clear away heat and dampness because of the hot summer and the increasing humidity. Among them, summer ripening fruits and vegetables are the best choice, such as watermelon, balsam pear, black plum, strawberry, tomato, mung bean, cucumber and so on. Summer is best for children to eat light, easy to digest, less greasy food. Summer is the peak season of fruits and vegetables, such as cucumbers, tomatoes, lettuce, lentils and other substances rich in vitamin C, carotene and inorganic salt. These vegetables can be used to make cold dishes and add garlic puree in the dishes, which is both cool and delicious, and helpful to prevent intestinal infectious diseases. Adding vinegar to dishes can also increase appetite. May as well let children drink some fresh squeezed watermelon juice, orange juice, but fruit juice should not be drank in large quantities before meals, easy to cause a reduction in food intake, also should not drink large quantities of water or cold drinks before meals.
03 During the summer vacation, many parents will prepare lunch for their children beforehand. At noon, the children can use the microwave oven to heat themselves. However, reserved meals also have a certain degree of attention, parents for the children's lunch is best made in the morning, and stored in the refrigerator, it is best not to leave cold vegetables. Supercooled water and food should be reminded that children should be kept at room temperature for 5 to 10 minutes before eating, especially when they feel particularly hot, they should not eat anything too cold immediately.
Summer is the hottest season of the year, sweating a lot, many people are used to drink beverages as water, and this practice is easy to hurt the body, especially for children's growth and development and physical disadvantage. For example, carbonated drinks are composed of water, carbon dioxide, sugar, essence and pigments. Many bottled fruit juices, sweet drinks, flavors, colouring and other additives are also more. Many drinks only contain sugar and belong to "empty energy", which is also very bad for children's tooth development, easy to cause tooth decay, and also easy to cause children to gain weight. Therefore, in summer to drink boiled water, parents should first take the lead in drinking more water, set an example for children.
