7 Effective Strategies To Make Up For Your Child’s Nutritional Deficiencies This Summer 

Ah, summer holidays—the magical stretch of sunny days, melting ice creams, impromptu family trips, and no school alarms! For many parents, it’s the season to make up for everything we couldn’t do during the academic grind: outdoor play, quality time, reading, and rest. But amidst all the planning, one essential thing is often overlooked—making up for nutritional gaps in children. Just as we catch up on lost moments, summer is also the perfect opportunity to catch up on essential nutrients that our kids may have missed out on during the hectic school term.

Why Nutrition Matters More Than Ever in Growing Kids

Children are in a constant state of growth—physically, mentally, and emotionally. Every cell, bone, organ, and even thought they produce is powered by nutrients. These nutrients don't just keep them energised; they fuel brain development, strengthen immunity, aid digestion, and support emotional wellbeing.

However, research shows that even in developed and health-conscious societies, children often fall short on essential nutrients such as Vitamin D, calcium, iron, and omega-3 fatty acids. In Pakistan and similar regions, where dietary diversity can be limited or inconsistent, these gaps can become even more pronounced.

So, how can we use the summer break to fix what’s missing on the plate? Let’s explore.

7 Effective Ways To Fill Nutritional Gaps in Children

1. Add More Whole Foods to the Plate

The first step in fixing nutritional gaps is often the simplest, increase the intake of fresh fruits, vegetables, whole grains, and proteins. These foods naturally provide a wide range of essential nutrients.

• Fruits and vegetables are rich in vitamins A, C, E, and antioxidants.
• Whole grains such as oats, brown rice, and whole wheat provide fibre and B vitamins.
• Proteins like eggs, chicken, lentils, and dairy supply zinc, iron, and amino acids crucial for growth.

Encouraging colourful, balanced meals during summer—when kids are home more often—can set habits that last year-round.

2. Sneak in Nutrition with Smoothies and Fun Recipes

Children can be picky eaters, but summer allows for creativity in the kitchen. Smoothies, homemade popsicles, and colourful meals are fun, appealing ways to pack nutrition into their diets.

• Blend fruits, spinach, nuts, and yoghurt into smoothies.
• Make frozen banana-peanut pops for healthy snacks.
• Use grated carrots or zucchini in pancakes and muffins.

These methods not only increase nutrient intake but also reduce resistance from fussy eaters. Research in the journal Appetite shows that creative food preparation, especially in early childhood, significantly improves the acceptance and liking of healthy, nutrient-dense foods. 

3. Establish Consistent Meal and Snack Times

Without school routines, summer can quickly descend into irregular eating habits. Skipped breakfasts or random snacking can impact nutrient intake and digestion. 

Set a routine with three main meals and two healthy snacks. This not only regulates blood sugar and mood but ensures that nutrient intake is evenly distributed throughout the day.

Example:

• Breakfast: Oatmeal with fruits and milk
• Snack: Nut butter sandwich or boiled eggs
• Lunch: Chicken and vegetable wrap
• Snack: Homemade fruit chaat
• Dinner: Rice with lentils and cucumber salad

Research shows that properly structured mealtimes can significantly promote healthier food choices among children, leading to better nutrient intake, which can, in turn, lower the risk of issues such as childhood obesity or muscle wastage. 

4. Focus on Gut Health with Probiotics and Fibre

A healthy gut supports efficient nutrient absorption, better immunity, and even mental well-being. Children with poor gut health may struggle to absorb iron, calcium, and other key nutrients, even if they consume them.

Support their digestive systems by:

• Including probiotic-rich foods like yoghurt, kefir, and fermented vegetables.
• Adding fibre-rich foods such as apples, carrots, whole grains, and lentils.

Healthy gut = better nutrition.

5. Include Iron-Rich Foods to Prevent Deficiency

Iron deficiency remains one of the most common nutritional issues in children, particularly in South Asia. According to the National Nutrition Survey by UNICEF 2018, almost 49.1% of children from ages 6 to 59 months are iron deficient in Pakistan. Iron deficiency can lead to fatigue, poor concentration, and impaired immunity.

Boost iron intake by:

• Including lean meats like chicken and beef
• Adding lentils, spinach, and chickpeas
• Pairing iron-rich foods with vitamin C sources (e.g., lemon, oranges) to enhance absorption.
• Avoid giving tea or coffee to kids with meals, as they inhibit iron absorption.

6. Encourage Outdoor Play for Natural Vitamin D

Sunlight is the most effective source of Vitamin D, crucial for calcium absorption and strong bones. However, many children today spend most of their time indoors, leading to widespread Vitamin D deficiency.

Encourage outdoor play for 20–30 minutes daily, preferably before 11 am or after 4 pm to avoid harmful UV exposure. This not only helps synthesise Vitamin D but also improves mood, immunity, and sleep cycles. Research in the journal Paediatrics shows that sun exposure is the most reliable source for synthesising vitamin D, which is critical for skeletal development in children.

7. Use a Multivitamin to Fill Nutritional Gaps

Despite our best efforts, even the most balanced diet might fall short on certain micronutrients, especially for fussy eaters or kids with food allergies. That’s where a daily multivitamin can act as a nutritional safety net. A good-quality multivitamin ensures your child gets adequate amounts of essential nutrients. Research in the Integral Research journal shows that multivitamins can help bridge nutritional gaps in children. Multivitamins can be a great option for those with limited access to nutrient-dense food and those who are picky eaters.  

One such product is the Kids One Daily Multivitamin by Route2Health. Specially formulated for children, it covers a wide spectrum of essential nutrients and is easy to consume. Whether your child is a picky eater or constantly on the move, this supplement ensures nothing vital is left out.

Conclusion

Summer is the season of possibilities. Between the fun, freedom, and family time, it's also the perfect opportunity to hit the reset button on your child's nutrition. By incorporating fresh foods, maintaining a structured routine, focusing on gut and bone health, and complementing meals with a high-quality multivitamin like Route2Health’s Kids Daily Multivitamin, you can close the nutritional gaps that may hold your child back.

Let this summer be the time your child grows stronger from the inside out—healthy, happy, and ready for everything the next school year brings.

FAQs 

1. How can I know if my child is deficient in certain nutrients?

Signs can include fatigue, poor growth, irritability, frequent illnesses, and lack of concentration. A paediatrician can assess this through diet analysis or blood tests.

2. Can multivitamins replace a balanced diet?

No. Multivitamins are supplements, not substitutes. They help fill the gaps, but should be taken alongside a healthy, balanced diet.

3. Is it safe to give my child multivitamins daily?

Yes, if it’s age-appropriate and the dosage is followed. You should choose a reputable brand, such as Route2Health.

4. What are the most common nutrient deficiencies in children?

Vitamin D, iron, zinc, calcium, and omega-3s are frequently deficient among kids globally and in Pakistan.

5. How can I get my picky eater to consume more nutrients?

Use creative recipes like smoothies, fortified foods, and hidden veggies. Establish routines and offer variety without pressure.