It seems “mission impossible” for children to get through the winter without being affected by seasonal viruses. However, a balanced diet, with fresh foods that supply vitamins, mineral salts and proteins, can strengthen the immune system, helping the body cope better with this delicate period of the year.
Although cold weather reduces the desire to drink water, constant hydration is very important. Especially in winter, you should not forget the five portions of fruits and vegetables (of different colors) which should be consumed every day. Each fruit and vegetable contains specific substances with specific functions. As for proteins in the cold season, it is easier to choose those of vegetable origin. So use as many soups prepared with grains of all kinds and legumes (beans, chickpeas, lentils, peas).
BREAKFAST: A very important meal, especially in the cold days of the year. The change of time, temperatures, resumption of school and various children’s activities require more energy and therefore better nutrition. The stress that accompanies this period also affects their immune system. The best way to start the day and provide children with the necessary energy is a balanced breakfast: milk or yogurt, cookies or croissants and fruit. Especially in the morning, it is very good to consume those rich in vitamin C. This vitamin can be easily obtained through the juices obtained by squeezing citrus fruits, kiwi or black blueberries.
FOOD DURING THE SCHOOL BREAK: At school, for the break meal, in addition to a food prepared at home such as bread with jam, apple cake, cookies with grapes, it is good to give the child a fruit, without forgetting to put in bag a bottle of water. A child’s daily need for water usually ranges from 680-1000 ml during the first year of life, 1100-1200 ml in the second year, 1300 ml in the third year and 1600 ml in the fourth. These requirements increase when the child has a fever, vomiting or diarrhea. In these cases, evaluate with the pediatrician the need to include mineral salts through special products.
A practical tip for parents: check the amount and color of your child’s urine. If it is dark yellow, it means that it is not hydrated enough. Also, if the child does not feel the need to urinate for several hours, he most likely did not drink enough water.
LUNCH: At lunch, it is always good to have a plate of carbohydrates to supply the body with the right energy. As a second course, chicken or fish fillet with grilled vegetables accompanied by vegetable salad. Fruit dessert closes this important meal.
AFTERNOON: As for the afternoon, if the child practices physical activity, he can consume a fresh fruit juice, as well as a product prepared in the oven. Be careful not to overdo it with protein like bread and bacon or bread with cheese. If the child does not exercise, a yogurt with fresh fruit or simply a fruit juice may be enough.
DINNER: For dinner, the rules of healthy eating apply, changing as much as possible not only the type of vegetables, but also the method of preparation. Not only steamed vegetables and fresh fruits, but also raw vegetables or cooked fruits. Remember to include fish and legumes at least 2 times a week.
