Help your kids fight the dreaded winter colds and flu that are going around by filling them up on meals with essential nutrients to help boost their immune system.
“The first line of defence is to adopt a healthy lifestyle,” says dietician Megan Alsford. “Healthy eating and getting enough rest is great to support your immune system and will give you the best chance to avoid being sick this winter.”
Immunity boosting nutrients to include in your children’s meals:
Oranges, grapefruit, lemon, limes and kiwis are your best ways of getting vitamin C, which helps support your child’s immune system.
Include vitamin C through lemons in your children’s diet by making these healthy kid-friendly lemon cheesecake tarts.
Dairy, fish and dark leafy vegetables are loaded with vitamin A. Fish is a good source of protein, which is important for growth. It is also a good source of omega 3 fatty acids, which are important for eye and brain development, and have anti inflammatory properties which are beneficial for immunity and heart health.
Check out the recipe for healthy kids fish fingers in the 28 Day Weight Loss Challenge recipe hub.
You can get B6 through meats, cereals, vegetables and fruits. Mexican inspired meals contain lots of meat and veg, and are often a hit with kids – it must be all the colours and textures.
Make these Incredible Mexican Chicken Enchiladas to your own tastes with your family’s favourite sides such as corn on the cob, strips of avocado or cucumber sticks.
Milk, cheese, yogurt, eggs and lean meats are a great source of vitamin B12. If your kids love yogurt then these Banana, Berry and Yogurt muffins are sure to be a winner! Natural or Greek style yogurt is packed with calcium, protein and beneficial probiotic gut bacteria.
It’s always best to choose a plain variety and sweeten it yourself at home with natural sweeteners like honey or rice malt syrup as flavoured ‘kids’ varieties tend to have a very high sugar content.
Top up your kid’s vitamin D levels by feeding them foods such as eggs and salmon. Our kid-friendly Healthy Quiche Taco Boats contain heaps of cheese and eggs with spinach, courgette, sweet potato and mushroom. But you could easily add (or hide) other ingredients, such as salmon.
Nuts, chicken, eggs, mushrooms and seafood are foods that are considered to be high in selenium. You can include mushrooms, eggs and nuts in this Healthy and Creamy Carbonara, which the whole family will love.
Fish, meat, poultry, seeds, legumes and dairy foods. A good way to include fish, dairy and legumes into your little one’s diet is through our Thai Fish Cakes recipe.
This recipe is available in the 28 Day Weight Loss Challenge recipe hub.
Iron is critical for transferring oxygen around your body. You can top up on iron through eating cereals, lean meat, fish, poultry, legumes, leafy green vegetables and nuts.
Try this Chunky Beef and Vegetable pie for an easy way to up iron levels.
Want to stay healthy this winter? Join the 28 Day Weight Loss Challenge
Our Challenge includes:
- 28 days of at home exercise routines (no gym needed) – with video instruction
- New CHALLENGE THEME each month – so you’ll NEVER get bored
- Customisable and breastfeeding friendly meal plans
- Time-efficient exercises for busy mums – under 30 mins
- Challenge combines Pilates exercises with interval and circuit training (HIIT)
- Suitable for basic to advanced fitness levels
- Home to thousands of EASY-TO-MAKE recipes!
Find out more or join the 28 Day Weight Loss Challenge today.