10 Winter Superfoods To Boost Your Toddlers Immunity

The temperatures are dropping and the nip in the air is welcome after the hot, dusty summer. Preparing for the cold months must be at the top of your mind, especially if you have a young child. A balanced, nutritious diet plays a very important role in building your toddler’s immunity and keeping him warm during winter. Read on to find out what foods to feed your child in winter season?.

This winter season, ensure that your toddler stays warm and comfortable with meal options that are heavy in nature. Our nutritionist Puja Vasisht shares top winter meals for your children. 

Winter Food Options for Children of 1-3 Years

During winter, the calorie needs to go up in order to maintain the body heat. Your kid might feel more hungry than he normally does. That being said, it is important not to indulge in highly fatty foods and sweets. Here are some tips on winter food options for a child of 1-3 years.

• Keep up the Proteins: Include high-protein foods in your toddler’s diet.

  • The high protein content in foods like eggs, dairy, soy, and sprouts helps in raising body temperature

  • This is because the body has to work harder to absorb these proteins compared to carbohydrates or fats. So the body uses and creates more heat

  • Add proteins to the breakfast as boiled or poached eggs, sprouts, or a besan cheela

• Include Vitamin C rich foods: Vitamin C helps boost immunity and its regular intake helps to keep seasonal flu, cold, cough away.

  • Include amla, citrus fruits like oranges, lemon, sweet lime, capsicum, and guava in your toddler’s daily diet

  • Amla can be given in candied form or its juice can be added to any fresh fruit or vegetable juice

• Vitamin D: According to a study, vitamin D deficiency is related to low immunity and the occurrence of upper respiratory tract infections, cold, cough.

  • Include fatty fish like herring, salmon, trout, and whole eggs in your child’s diet

  • If you’re a vegetarian, then include some butter/butter oil, fortified milk, and cereals in your toddler’s meals

  • Consult your child’s pediatrician for vitamin D supplements

• Ginger: For centuries, ginger has been used for its medicinal properties.

  • Ginger helps in cold, flu, cough and even asthma (Herbal Medicine-Biomolecular and Clinical Aspects. 2nd edition)

  • You can add a little ginger juice to the glass of milk your little one drinks

  • Ginger can be added practically to all foods including curries, soups, dals, and even desserts

  • You can also try giving ginger candy to your toddler

• Carrots: These are a winter favorite. So make sure your toddler has a carrot every day in some form or the other.

  • One carrot almost provides for a day’s requirement of vitamin A of a toddler

  • Beta-carotene or vitamin A of these carrots is not only a strong antioxidant but also has a direct role in the functioning of the immune system

  • You can give your child carrots in soup, vegetable, halwa or kheer form

• Sesame and flaxseeds: These foods are traditionally consumed for the warmth/heat they generate in our body after ingestion.

  • These are also an excellent source of omega-3 fats, and vitamin E which help in keeping up the immunity during winters

  • You can roast and grind these seeds and add over porridge, soups

  • You can even use Tahini sauce (sesame sauce) on chapattis, bread or as a dip for vegetable sticks

May This Helpful: How To Prepare Your Baby for First Winter Season?

• Nuts: Since your child will feel hungrier in the winter months, give her some nuts like walnuts, almonds, peanuts, and pistachio to snack on.

  • These generate heat in the body and provide essential nutrients too

  • You can make chicken, or add them to any dessert or porridge your little one eats

  • You can even powder them and add to milk

• Dried fruits: Dates, raisins, figs, prunes and other dried fruits are powerhouses of energy for your children during winter.

  • Give these at least once a day to provide extra energy, and nutrients like iron to keep up the hemoglobin levels (anemics feel colder)

  • The high fiber content in dried fruits will prevent constipation common in winters

• Jaggery: You can include jaggery instead of white sugar wherever possible in your child’s diet.

  • Jaggery boosts immunity as it contains antioxidants and zinc

  • Provides relief from symptoms of cold and cough

  • Jaggery is rich in iron and can prevent your child from becoming anemic

  • The high fiber content prevents constipation

• Soups: Nothing can beat the warmth of a bowl of hot soup on a winter evening.

  • Vegetable soups provide loads of vitamins, minerals, and antioxidants

  • You can make any of these for your little one - a mixed vegetable, tomato-carrot, spinach-pea or a chicken or mutton soup

  • Add an egg yolk or some moong dal to enhance its nutritional value along with a dash of ginger

This winter keep your little one healthy, and infections at bay by following a healthy, wholesome diet. Make sure your toddler is always well hydrated. Have a wonderful and cozy winter! [Must Check - What Should Be 3 years Child's Daily Diet Plan?]

Have any toddler diet tips for the winter season? Share them with us in the comments section!