The hot weather in summer makes people, especially children, tired and lose appetite.

At the same time, children tend to have diseases that relate to eating, such as diarrhea, poisoning, encephalitis, dengue fever, hand, foot and mouth disease… So, what’s the right diet that can prevent diseases?

The following is some notes about diets in summer.

It’s necessary for people to have sensible diet in order to prevent diseases in summer.

It’s necessary for people to have sensible diet in order to prevent diseases in summer.

Food choosing

To have a safe, good meal, pregnant women should buy fresh, clean food as when it’s hot, foods tend to be stale and transmuted by bacteria and high heat. After buying foods like meat, shrimp, fish…, you should clean, put them in to different boxes instead of plastic bags. To vegetables, you should put them into the cool cases of the refrigerator.

Before cooking green-vegetables, you need to clean them many times then chop them in order not to lose so many vitamins.


In hot season, people sweat a lot, get tired and lose appetite, which make it hard for mothers to serve foods that provides enough nutrients, especially protein, fats, starch, vitamins and minerals… Moms should use a variety of foods and changes them usually to help the family feel good in eating and receive enough nutrients.

Let children eat foods that have cool nature.

Let children eat foods that have cool nature.

When it’s hot, we should eat foods that help cool the body. Let children eat foods that have cool nature (spinach…) more than normal, provide the meal with foods like lotus seeds, milk, yogurt… Besides, we should let children eat 2 cup of yogurt and 400-500 ml milk (fresh milk or whole milk powder) a day so that they can have good digestion.

Especially, you should limit eating greasy foods in summer. Therefore, you should limit stir-fry and fried dishes. Instead of that, you should eat boiled foods like boiled meat, fish, bean… or eat poached shrimp with vegetable soup.

Drink enough water

Normally, people need to drink 1.5 liter of water a day. But, when the weather is hot or you have to work hard, play sports, you need more water than usual. At the same time, moms should make juices which helps ease the thirst as well as provides nutrients, such as one made of apricot, pineapple, coconut, watermelon, dragon fruit, orange and mango…

Normally, people need to drink 1.5 liter of water a day.

Normally, people need to drink 1.5 liter of water a day.

To children, you should feed them foods like porridge, soup, noodles and pho for snack when they don’t eat much in main meals.

Natural supply of vitamins

Children can be lack of vitamin in summer, especially vitamin B1, B2, B6, C and PP which are easily lost. Children can be so focused on the game that they forget eating their snacks or drinking water, which make them tired, have cold and immunodeficiency.

Fruits are supplies of vitamins, minerals and fibers for children, improve their immune systems and prevent them from diseases in summer. Fruits like water melon, strawberries, avocado, papaya, pineapple… are very popular in summer and good for children’s health. Moms should add those foods in their children’s daily regimens.


Preserve the hygiene when cooking foods to avoid contaminating cooked foods. It’s necessary to do wash hands with soap before cooking and feeding children. Foods should be well cooked and be fed right after then. At the same time, if you don’t feed your children with the food yet, you should place them at airy places and carefully cover them to prevent bugs. Put the foods in to the refrigerator when they’re cool.

In hot summer, people like drinking cold water, especially children. To prevent children from sore throat, you shouldn’t let the drink cold water or eat cold foods. For example, if they want to eat yogurt in the refrigerator, you should take the yogurt out for a while before give it to them. 

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