Come summer, most kids are out and about playing in the building, learning a sport, swimming or playing with the building friends. This deviates from their sedentary school routine and calls for ‘special nutrition attention’. Learn more about Staying Hydrated with these Summer Drinks & Summer Foods. Nutrition is not just for body building or energy giving, but it also readies the body for physical stress, helps recover from rigorous activity and enhances bone-muscle development. It is very important to tweak food intake basis season, activity and the body type. That is just what nutritionist Dhvani Shah talks about in her article today. She shares about
- Summer Digestive Foods
- Resistance Building Foods
- Pre and Post Exercise foods
- Foods Based on Body Type
What they Need A child engaged into physical activity needs strength & endurance building food (and not just muscle building food) along with a host of micronutrients (and not just protein). They must be fed with – Digestive home remedies – Easy to digest strength foods and quick energy giving recipes. Food that helps: Lemon, mint, cumin, carom seeds and cinnamon are excellent digestive aids for kids. 
Natural Foods Food Is Medicinal and Supplemental (FIMS). True to this statement, food is potent enough to act as an energy drink, glucose tonics, protein supplement or multivitamin tablet. Natural sources of nutrition (food), are easily accepted by the body without incurring any digestive distress or side effects. Here are some natural substitutes; Energy drink: coconut water, lemonade, kokum sherbet, fruit juice, buttermilk Multivitamins : sprouts, nuts, fruits & vegetables Protein supplement : pulses, milk products, meat, eggs, nuts 
Keep Away From A good diet does not only mean the inclusion of body building foods, it also means the elimination of harmful foods from the diet. Foods containing artificial sugars, colours and flavours are the most detrimental to children. Reduce: Cola, packaged juices, fruit flavoured drinks, syrups and candy must be avoided. Similarly, packaged chips, snacks, biscuits and cookies must be minimized too. Include: Choose fresh fruit juices, coconut water, lemonade or smoothies instead. 
Body Type: Children can be broadly classified into 4 body-types Brainy, Muscular, Bony and Fleshy Each of these types exhibit special characteristics and physical traits that make or break a sport performance. It is extremely important for each child to be nourished as per his body-type to enhance his growth and performance. 
SPORT TYPE Each sport calls for a different set of muscles to function and a different nutrition plan to be followed. Every activity must be divided into 3 parameters – resistance, stamina and flexibility. The right nutrition plan must then be charted depending on the intensity of each of these parameters in each activity. Foods like dried fruit, fleshy fruits, barley, rice, potatoes, honey help build stamina whereas sprouts, nuts, eggs, yoghurt, cottage cheese enhance strength and resistance. 
Pre & Post Exercise A pre exercise meal ensures that your child is active enough to give his best performance during his sport. A post exercise meal helps the body replenish all that is lost during play. These meals should never be skipped or delayed. 
Meghna Singhee
Parul Gupta
KSP Team
Bhavana Param
