Foods Kids Should Avoid Eating During Summer And Healthy Alternatives To Keep Cool

Foods children should avoid eating during summer

It's not about completely banning favourite foods, but replacing unhealthy choices with refreshing, nutritious alternatives.

1. Spicy foods can increase body heat and digestive discomfort

This may not be very applicable to younger children, as they themselves throw up highly-spiced foods. But with older children, once they develop a liking for spicy, heavily seasoned foods, it becomes very difficult to restrict them. The spice content in foods causes acidity, abdominal pain, cramps, and nausea as they are unable to digest these foods properly. These foods may also leave children feeling overheated or uncomfortable during extremely hot weather.

Opt for cooling herbs like mint to add flavour to your foods. Mint is known for its cooling, refreshing, and digestive benefits.

Apart from spicy foods, heavily processed and fried foods can also make digestion difficult during summer.

2. Junk foods and fried snacks are best limited during hot weather

This encompasses street food, fried snack treats, fast food, etc. Street food is often exposed to heat, dust, and unhygienic conditions, increasing the risk of stomach infections during summer. Children may be more vulnerable to stomach infections and digestive issues during extreme heat.

Fried snacks are high in fat content and hence considered unhealthy if had in excess. They also result in excess heat production. Fast foods like pizza and burgers are a strict no-no during the summer.

Instead, healthy homemade snacks like bhel, veggie cutlets, and sandwiches can ensure your child eats well.

Children also crave sugary cold drinks during summer, but these may not hydrate the body effectively.

3. Soft drinks may cool temporarily but can affect hydration

Soft drinks or cold drinks are a quick resort for most kids - thanks to their instant refreshment and cooling effect. However, these drinks often contain high amounts of sugar, artificial additives, and have very little nutritional value.

Hence, it's advisable to make fresh fruit juices at home. Watermelon juice can naturally help children stay refreshed and hydrated.  Lime cordial and aam panna concentrate can also be prepared in advance and kept handy for reconstituting with water as and when needed. Among others, khus sharbat and kokam sharbat are quick coolants too. Cooling seeds like basil or sabja seeds can be easily added to a child's drink!

Along with sugary drinks and junk food, heavy meals may also feel difficult for children to digest during hot weather.

4. Heavy and oily non-vegetarian dishes can feel difficult to digest

Rich meat gravies or oily chicken and fish preparations increase body heat and leave children feeling uncomfortable or heavy during extremely hot days.

Vegetarian preparations, especially leafy greens, cucumbers, and fruits, will help lower body heat. Yogurt is a refreshing, protein-rich option that works especially well during summer.  It helps in many ways: it aids digestion, improves immunity as it is a probiotic, and offers a cooling effect in the body. Children love it the most when it's flavoured with their favourite fruit!

Along with avoiding overly spicy, oily, and processed foods, naturally cooling ingredients can help children stay comfortable during summer.

Cooling foods and drinks that help children stay refreshed in summer

• Ensure you include foods such as fennel seeds, lemongrass, or gulkand, known for their cooling effect and pro-digestive benefits.
• Coconut water also replenishes the system with vital minerals often lost through sweat.
• Focusing on hydrating and cooling foods can help children feel healthier, lighter, and more energetic.

So, this summer, choose wisely the food you eat. Healthy summer eating habits can keep you and your children active and comfortable.

Simple homemade meals, seasonal fruits, yogurt-based dishes, fresh juices, and cooling ingredients keep children active and comfortable.

Parent checklist

• Encourage children to drink water regularly throughout the day
• Limit sugary soft drinks and packaged beverages
• Offer fresh homemade juices and cooling summer drinks instead
• Avoid excessive spicy, oily, and fried foods during extreme heat
• Include fruits with high water content, like watermelon and cucumber
• Add yogurt, buttermilk, and cooling foods to meals
• Choose homemade snacks over street food whenever possible
• Keep healthy snacks easily accessible during vacations
• Avoid skipping meals even during busy summer activities
• Focus on balanced, light, and hydrating meals for children

Make hydration fun this summer with our selection of healthy summer drinks for kids. Click here to find the perfect summer beverages.

Last updated on: May 14, 2026