Stops that risk becoming caloric bombs. They are snacks and between meals which, instead of helping in a moment of hunger during the day, turn into bad habits. Especially for children. And especially during the hot season. Here then are the rules for proper nutrition in the summer months dictated by pediatricians of the Italian Society of Preventive and Social Pediatrics.

Equilibrium

Divide the daily calorie intake into 4-5 meals: breakfast plus snack 20%, lunch 40%, snack 10%, dinner 30%.

Food

Those to be preferred for snacks are based on seasonal fruit, yogurt, bread and oil, sorbet and also ice cream, preferably fruit and not more than a few times a week. Partially skimmed milk or natural yogurt with the addition of fresh fruit. A sandwich a day, preferably wholemeal.

Fruit

Seasonal. At least two or three times a day. Watermelon is fine once a week, no more than 2 or 3 times for kiwis, grapes, bananas, pineapples and melons.

vegetable

Always in season, twice a day. So tomatoes, courgettes and peppers, better if not cooked.

Drinking

Water instead of sugary drinks.

Meals

Lean meats and blue fish. Legumes are associated with cereals. Steaming, steaming and baking better than frying and boiling.

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