7 Essential Foods to Keep Your Child Healthy in Winter


Good parents protect their children from illnesses so here is a list of 7 Essential Foods to Keep Your Child Healthy in Winter.

So, when it’s getting cold outside, it’s important to take all measures possible to prevent the common cold, flu, and infections.

Whether you believe you or not, proper nutrition is the most effective way to boost the immune system and keep your child healthy.

So, the first thing every caring parent should do is to design a healthy seasonal diet. 


Good parents protect their children from illnesses so here is a list of 7 Essential Foods to Keep Your Child Healthy in Winter.



Scientists state that prophylactic consumption of garlic may decrease the frequency of colds in children by 60% and shorten full recovery time.

So, it’s important to eat this super-food daily during the winter.

Unfortunately, most children dislike garlic, because of its bitter and heated taste.

We know kids don’t eat raw garlic so find a recipe that has something kids love like Tuna & Cheese – Tuna Melt Stuffed Tomatoes.

You can add garlic to the sauces, salads, pasta, chili, and other dishes.


7 Essential Foods to Keep Your Child Healthy in Winter


Ginger is famous for its antioxidant, antimicrobial, and anti-inflammatory activities.

It is rich in vitamins E, C, and A, which helps to boost the immune system.

If your children consume ginger on a regular basis, they will avoid flu or common cold during the winter.

How can you add ginger into your child’s diet?

You can make grated ginger root tea, or use fresh ginger to cook some Asian-style noodles.

Also, you can use the ginger root as an ingredient in this Kale Pear green smoothie recipe.

7 Essential Foods to Keep Your Child Healthy in Winter



Vitamin C is the most powerful immune system boosters.

And if you maintain a normal vitamin C level, the body develops resistance to colds and infections.

Do you know what the best fruit is to add to your diet to avoid vitamin C deficiency?

It’s a kiwi fruit. According to official data, 100 grams of kiwi contains 155% of vitamin C daily norm.

Fortunately, this fruit is sweet and delicious, so your kid will like his new healthy diet.

You can add kiwi to oatmeal, yogurt, cereals, or this perfect Summer Fruit Salad.

If your child consumes three kiwi fruits a week, he will be healthy and happy all winter long.



Fatty fish

Kids grow fast, and their bodies need a lot of calcium and vitamin D to build strong bones.

Fortunately, most children get enough vitamin D in the summertime.

When the sun is high, skin makes large amounts of vitamin D under exposure to ultraviolet B.

But when cloudy winter comes, the body cannot produce enough vitamins by itself.

And the only way to avoid vitamin D deficiency is to receive this nutrient with food.

Doctors state that fatty fish like sardines, tuna, salmon, is an excellent source of calcium and vitamin D.

If your kids dislike fish meals, try your best to find an ideal recipe they will love.

For instance, sardines baked with the vegetables, or salmon BBQ’d with Lemon and Dill are great options to surprise your little gourmands.

7 Essential Foods to Keep Your Child Healthy in Winter

Probiotic yogurt

Probiotic yogurt is a kind of yogurt, which contains live cultures such as Lactobacillus acidophilus and Lactobacillus casei.

Regular intake of this dairy product helps to strengthen the digestive tract and boost the immune system.

It’s important to understand that not all yogurts available in supermarkets are healthy.

Some of the products are high in sugar, preservatives, and colorants.

Pediatricians recommend choosing plain probiotic yogurt with the shortest shelf life.

However, if you have a pressure cooker or automatic yogurt maker, you should better prepare yogurt by yourself.

This is the best way to ensure that dairy product is 100% natural.

You may serve home-made yogurt with fresh berries, honey, nuts, and granola like this morning Yogurt Breakfast Bowl.


7 Essential Foods to Keep Your Child Healthy in Winter



In the winter time, your child may face such a common problem as urinary tract infection (UTI), which causes painful urination and fever.

If you want to reduce the risk of UTI, you should use cranberry products in your child’s diet.

Scientific studies proved that cranberries help to decrease the number of symptomatic urinary tract infections and to avoid possible complications.

There are plenty of cranberries products available in the supermarkets: raw berries, dry berries, sauces, juices, and other goodies.

You can add raw cranberries to yogurt, oatmeal, desserts and this awesome Cranberry Broccoli and Walnut Salad.

Also, you can use dried berries in salads and other meals.


7 Essential Foods to Keep Your Child Healthy in Winter

Sweet potatoes

The last, but not the least important food, which will help to prevent common cold is sweet potato.

It is rich in beta-carotene and vitamin C.

According to the recent clinical studies, regular consumption of sweet potato helps the body to develop resistance to infections.

Chances are your children love mashed potato and French fries, you should substitute potato with sweet potato.

This small tweak in the diet will allow your family to enjoy winter to the fullest without facing any health-related issues.

As a rule, kids like the taste of sweet potato.

In fact, your children will NOT protest against changes in their meal plan.


In conclusion

The health of your kids is in your hands.

So, don’t hesitate to design a winter diet consisting of these 7 Essential Foods to Keep Your Child Healthy in Winter.

These essential foods will boost the immune system of your family.

If you can’t use foods from this list for some reasons, don’t worry about that. You can substitute them with any other products, which contain vitamin A, C, D, and probiotics in significant amounts.

Make sure that every meal you cook is healthy, delicious and mouthwatering.

Then your children will love their special winter diet.


Check out these great resources here; The Best Snacks for your Growing ToddlerTips to get your Picky Eater to Eat and How to Create Healthy Habits for your Kids

Author’s bio.

Daniela McVicker is a psychologist and family counselor. She is also a freelance writer and a contributor to Topwritersreview. Her passion is writing about leading a healthy family life and helping people enjoy their lives to the fullest.

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