Holidays and heat require extra attention to children's nutrition, highlights nutritionist

High temperatures, altered routines, and meals at odd hours. With the arrival of school holidays and the intense Amazonian heat, maintaining children's health becomes a significant challenge for many families. Policlínica Metropolitana, in Greater Belém, issues a warning: simple oversights can compromise the well-being of little ones during this period.

Nutritionist Alessandra Macedo from the unit highlights the impact of the change in routine. "It is common for children to start sleeping and waking up later, which directly interferes with meals. Often, they skip breakfast or lunch and replace them with ultra-processed and low-nutrition snacks," emphasizes the specialist.

The professional points out that due to the intense heat of the region, proper hydration is essential for children's well-being. "Lack of fluids can cause discomfort, weakness, and difficulty concentrating. Be alert to signs such as dry mouth, excessive fatigue, dry skin, and drowsiness, which indicate possible dehydration," she warns.

Holidays with flavor and balance
Maintaining a healthy diet during the holidays requires planning, but it doesn't have to be complicated. According to Alessandra, involving children in meal preparation can be a powerful ally. "Including them in the kitchen sparks curiosity about food and transforms mealtime into a playful and educational moment," she explains.

The nutritionist recommends maintaining at least four meals a day, even with a more flexible routine. "Breakfast should be nutritious and colorful. Seasonal fruits combined with tapioca, couscous, eggs, and white cheese provide energy and essential nutrients," she highlights.

For lunch, she suggests creating a varied plate with rice and vegetables, beans, lean protein (chicken, fish, or meat), and fresh salads. Additionally, snacks between meals can be practical and healthy. "Options like chopped fruits, natural yogurts, nuts, and juices without added sugar are excellent alternatives," she adds.

To end the day, the specialist recommends light and comforting preparations, such as vegetable soups, omelets with vegetables, or baked pancakes, which help maintain balance even at dinner. "With creativity and involvement, it is possible to transform holiday meals into moments of care and family connection," she concludes.

'Parents should not wait for the child to ask for water, they should offer it frequently,' says nutritionist
With the high temperatures typical of the Amazon region, children's hydration requires extra attention. The specialist from Policlínica Metropolitana, a unit managed by the Institute of Social and Environmental Health of the Amazon (ISSAA), in partnership with the State Department of Public Health (Sespa), warns that many parents still wait for their children to ask for water, when, in fact, the offer of liquids should be frequent.

"The recommended intake varies between 1 and 2 liters of liquids per day, depending on the child's age, weight, and level of physical activity," advises Alessandra. In addition to water, natural juices, coconut water, and water-rich fruits like watermelon, melon, and pineapple are great allies in keeping the body hydrated during the Amazonian summer.

For outings, such as trips to the park, beach, or family outings, Alessandra emphasizes the importance of bringing sanitized foods in thermal containers and choosing reliable places for meals and hydration. "With small precautions, it is possible to ensure light, safe, and healthy holidays for the family," the nutritionist concludes.

She also recommends preparing a thermal lunchbox with bottles of cold water, fresh cut fruits, and light options that help keep the little ones well-nourished and hydrated. "Taking care of nutrition and hydration is a way to show love every day, and during the holidays, this care can turn into moments of family bonding," concludes Alessandra.

Check out 5 extra tips for caring for children's nutrition and hydration during the holidays:
Avoid excessive sugary drinks – Sodas and artificial juices contribute to dehydration. Prefer water or diluted natural juices;
Keep fruits within reach of children – Baskets with washed fruits cut into visible containers encourage spontaneous consumption;
Create a weekly menu with the children – This helps maintain organization and encourages healthy choices from an early age;
Take care of food preservation during outings - Use thermal lunchboxes with ice and avoid perishable items that spoil easily in the heat, such as mayonnaise or dairy products outside the refrigerator;
Maintain approximate meal times - Even during the holidays, it is important to have a light routine to avoid skipping meals or overindulging in snacks.