Hot weather can be a challenge when it comes to feeding kids. Children are more susceptible to dehydration in the summer, and it is essential to keep them well-hydrated and nourished. Here are four types of foods that you can give your kids in hot weather to keep them healthy and energetic:

1. Fresh fruits: Fruits are an excellent way to stay hydrated in hot weather. They are rich in vitamins, minerals, and antioxidants, and many fruits have high water content, making them cooling and refreshing. Watermelon, strawberries, grapes, and citrus fruits are some examples of fruits to give your kids in hot weather. You can cut them into bite-sized pieces or make a fruit salad to make it more appealing to kids.
2. Vegetables: Vegetables are another source of water, vitamins, and minerals that can help keep kids hydrated and nourished. Cucumber, lettuce, tomatoes, and celery are some examples of vegetables that are high in water content. You can serve them raw with a dip or make a salad.
3. Smoothies and juices: Smoothies and juices are a quick and easy way to provide kids with a variety of nutrients. They are refreshing and hydrating, and you can make them with a wide range of fruits and vegetables. Be careful not to add sugar since fruits tend to be naturally sweet, or try to use natural sweeteners like honey or dates.
4. Light meals and snacks: Heavy meals can make kids feel sluggish and uncomfortable in hot weather. Try to offer lighter options like sandwiches, wraps, salads, yogurt, or smoothie bowls. These are easy to digest and won't weigh kids down.

It is essential to keep kids well-nourished and hydrated in the hot summer months. Fresh fruits, vegetables, smoothies, and light meals are excellent options that can help keep kids healthy, energetic, and focused during the day. Make sure to offer these foods as part of a balanced and varied diet, and encourage kids to drink plenty of water throughout the day.

The National Institutes of Health's Office of Dietary Supplements has a bit to say about vitamin A too.  Check out their Vitamin A and Carotenoids Fact Sheet for Consumers.

Vitamins have different jobs to help keep the body working properly. Some vitamins help you resist infections and keep your nerves healthy, while others may help your body get energy from food or help your blood clot properly. Most older adults can get all the nutrients they need from foods. Here are a few examples of important vitamins and their food sources:

• Vitamin D: Eat fatty fish, fish liver oils, fortified milk and milk products, and fortified cereals.
• Vitamin B6: The richest sources of vitamin B6 include fish, potatoes and other starchy vegetables, and fruit (other than citrus).
• Calcium: Eat milk and other dairy products, dark green leafy vegetables, soybeans, canned sardines and salmon with bones, and calcium-fortified foods.

What are nightshade fruits and veggies?
Nightshade fruits and vegetables are a broad group of plants from the Solanaceae family. Nightshade plants contain poisonous alkaloids, one called solanine.
While ingesting nightshade plants can be fatal, fruits and vegetables in this same classification of plant — many of which you’ll find at your local grocery store — are actually safe to eat.
This is because the amount of this toxic compound is lowered to nontoxic levels once the fruits and vegetables ripen. Still, the leaves and berries of the deadly nightshade plant are toxic and shouldn’t be consumed.
Find out exactly which of the nightshades are the most nutritious.

• Tomatoes
• Potatoes
• Bell peppers
• Hot peppers
• Eggplant
• Tomatillos
• Goji berries
• Blueberries

Diane Samson of Tech Times writes that doctors might soon begin giving out a prescription for fruits and vegetables to lower a patient's risk of chronic illnesses, such as diabetes and cardiovascular disease.  Right?  Like, what did humans do before pharmaceuticals?  Click the button below to read Diane's article.