Video: Healthy Eating & Nutrition for Children Ages 6-12 2023, March
10 Essential Foods Kids Need In Winter
What foods will help to strengthen the immune system, at what age you can start giving them and what should not be in the child's diet in winter - nutritionist-nutritionist Elena Golubnichaya answers these and other questions.
avatar Elena Golubnichaya (@elena dietolog)
Elena Golubnichaya (@elena_dietolog)
Chartered Nutritionist
Not many people think that in winter it is necessary to adjust their diet and, moreover, the child's diet. How your baby eats directly depends on his immunity and development.
When the season changes, the child's body (and the adult's too, but today is not about us) completely rebuilds its work. Winter is no exception, and for this "restructuring" to go well, it is necessary to take into account two especially important moments of the cold season when drawing up the child's menu.
Firstly, now our kids are especially prone to colds and other diseases. Sometimes a child coughs and sniffs almost all winter. This is the fault of low immunity: the deficiency of sunlight and a decrease in the child's diet of vitamins (compared to the summer-autumn months) are affected. Secondly, in order to keep warm in cold weather, energy is needed, which the body receives mainly from protein products. For this, meat, eggs, fish, cheese and cottage cheese must be present in the diet.
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Meat
The child should consume large quantities of meat, fish and seafood in winter. They are useful because they contain the necessary vitamins, amino acids, zinc, calcium, and iron. Only the meat should not be fatty - turkey, chicken breast and lean beef are perfect. Meat can be added to food from the age of eight months.
Of course, you need to start giving any new product with mashed potatoes. Older children are advised to cook steam cutlets, meatballs or just boiled pieces of meat.
A fish
Fish protein, due to its amino acid composition, is much better absorbed by the child's body. The most important useful feature of fish dishes is the omega-3 fatty acids it contains, which have a positive effect on the development of the nervous system and the brain, and contribute to the normalization of metabolism in the body.
Fish contains a large amount of vitamin A (retinol), which is necessary for the child's body for hair growth and good vision. There are also many B vitamins in fish, which help to strengthen the child's immunity, stimulate the liver and strengthen the nervous system. This product is also rich in vitamin PP (niacin), which is essential for the normal functioning of the gastrointestinal tract.
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Liver
In winter, the liver should be included in the child's diet. This is due to the fact that in comparison with simple meat, animal by-products have a higher nutritional value.
For example, the liver contains useful microelements in much greater quantities than in greenhouse vegetables and fruits, so it can fully become a substitute for them in the winter. Beef, pork and chicken liver contains a lot of vitamin A.
Only 10 grams of the finished product satisfies the child's daily need for this vitamin, which is needed for growth, a strong immune system, good vision and mucous membranes.
For children, it is best to give veal and beef liver, as well as chicken and turkey. The latter is believed to have a less fibrous structure, a more delicate taste, and less fat. Pork liver is also very useful, and it tastes like other types, but I do not recommend including it in the diet of very young children due to the high fat content. For the same reason, lamb liver is not welcome in the diet of babies.
Foie gras goose liver is not suitable for a child at all, since birds are fed with super-calorie food to obtain it, and it turns out to be very fatty. But cod liver is rich in vitamins A and D, and this is its big plus. But there is also a minus: it is too fat, besides, it is produced only in canned form, so it is not recommended to give cod liver to children under 5 years old.
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Eggs
Another important product in a child's diet, and especially in winter. Egg white contains amino acids that are important for cell growth, increase brain activity, metabolism in general and the formation of strong immunity. A very valuable protein component is lysozyme, which destroys the walls of harmful bacteria, and also prevents the development of viruses. The yolk contains saturated and polyunsaturated fatty acids, which contribute to the growth of the child, the development of brain cells, and the strengthening of hair and nails. Moreover, they are easily absorbed by the child's body.
In general, eggs feed babies with vitamins A, B, D, E, phosphorus, magnesium and iron - they are important for the normal development of the child's body. Three eggs a week is enough for all the nutritional benefits to be beneficial for the normal development of the baby.
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Nuts
Walnuts, pistachios, cashews, hazelnuts, peanuts and almonds, as well as sunflower seeds and pumpkin seeds are all excellent sources of energy. The advantage of the protein found in nuts is the balance of its amino acid composition. The fat in nuts contains beneficial acids such as linoleic and linolenic acids. Nuts are rich in phosphorus, potassium, calcium and magnesium, contain vitamins of groups A, B and C, as well as E.
But there is one thing! It is better to introduce whole nuts into the child's diet no earlier than three years old. And children after 3 years old can be given nuts and seeds 50 grams 2 times a week. In no case should the baby be given raw almonds, peanuts or cashews - these nuts may contain toxic substances. Allergic reactions can appear in the form of a skin rash, sneezing, coughing, and digestive disorders. It is worth remembering that if the child has any food allergies, then nuts should also be excluded from the diet.
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Legumes
Of all plant products, legumes occupy a leading position in the content of plant protein - a nutrient that a growing body needs so much. Proteins contain essential amino acids that promote the absorption of minerals and participate in metabolic processes - they can only be ingested with food. Legumes also have a high nutritional value - the complex carbohydrates in foods provide a long feeling of fullness. And the good thing is that they are not stored in fats - carbohydrates are converted into "clean energy", which is so necessary in winter.
Legumes in the baby's diet will become a source of B vitamins - elements necessary for the "stable" functioning of the nervous system, the development of connective and muscle tissues.
Peas, beans and lentils are rich in minerals - iron, calcium, manganese. These elements strengthen bones and hair, and are involved in hematopoiesis. But I do not recommend giving your baby legumes more than once every 3 days. And this is even provided that the child's body accepts the product well. You can boil pea or bean soup.
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Cereals
Complex carbohydrates should be present in the diet every day. The child's menu should contain whole grains such as buckwheat, brown rice, oats, barley. Corn, millet, and barley porridge, which are rich in B vitamins, amino acids and trace elements, are very useful for the baby. All these cereals contain indigestible carbohydrates that stimulate the intestines, as well as remove toxins and toxins from the body.
Every child should eat porridge for breakfast, to which you can add a lump of butter or one teaspoon of vegetable.
And it is better if the cereals are steamed or in the oven, then they will have a completely different taste than cereals cooked on the stove in the usual way. And buckwheat can be poured with boiling water overnight and left wrapped on the table, and by morning the delicious crumbly porridge will be ready.
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Dairy
In winter, preference in the child's menu should be given to fermented milk products that contain beneficial bacteria that support a healthy intestinal microflora - which, in turn, is the key to good immunity. It is best to give yoghurts and kefir to children - read the composition carefully so that the product does not contain preservatives and other chemical components.
You can buy a yoghurt maker and make healthy yoghurts at home, which is exactly what I did. My kids enjoy homemade yoghurt, especially when homemade jam or jam is added to it. Milk fermented with milk fungus will be very useful. It contains not only beneficial bacteria, but also vitamins, polysaccharides, enzymes, trace elements - calcium, iron, zinc and others. In this case, it is better not to add sugar to the finished fermented milk product - you can add honey, thawed berries, jam, banana or applesauce.
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Persimmon
As I said earlier, it is very important to maintain the child's immunity during the cold season. Persimmon will help you with this - it contains a large amount of vitamin C and helps children cope with colds. The natural sugars (fructose and glucose) included in the fruit increase efficiency and improve brain activity. The fruit contains vitamins P and A, due to which blood circulation is normalized and blood vessels are strengthened.
During the period of a child's growth, these substances are simply necessary. In addition, persimmons contain calcium, magnesium, sodium and potassium. They help to strengthen the bones and nervous system of the child, as well as improve digestion and remove various unhealthy substances from the body. Also, the fruits contain iron, manganese, iodine and pectin.
But do not introduce persimmon into the baby's diet too early, as it contains substances that can lead to intestinal obstruction. The optimal age is 2-4 years. If the child has health problems that are related to digestion, then it is worth postponing the acquaintance with the new fruit until five years. It is by this time that the work of the digestive tract and excretory system is fully established.
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Carrot
Carrots contain many beneficial substances. Carotenes - have an antioxidant and anticarcinogenic effect, promote healing and detoxification of the body. Pantothenic acid - regulates metabolic processes. Ascorbic acid - has an antioxidant effect, supports immunity. Flavonoids - increase the elasticity of blood vessels, make them stronger. Anthocyanins - provide an antibacterial effect, enter the body exclusively with food.
In addition, carrots contain vitamins: thiamine, riboflavin, tocopherol, group "B" and many others. There are also minerals: iodine, iron, manganese, copper, molybdenum and others. Carrots also contain significant amounts of fiber, starch and pectin. It is especially important for toddlers and preschoolers, as their bodies are just being formed, and much depends on good nutrition. In winter, there are few vegetables of good composition, without impurities and chemical additives, so carrots, especially if they are grown in their own garden, will be a lifesaver.
In addition to these products, it is very important to add vitamin drinks to the children's diet - rosehip decoction, juices (mostly freshly squeezed), weak warm tea with honey and compotes from lingonberries and apples.
