Winter nutrition for kids can be a tricky shift for parents to navigate. That’s why it’s important to give yourself grace and understand it’s completely normal if nutrition takes a back seat here and there. There will be times when we all feel powerless to say no to an extra helping of pumpkin pie or mashed potatoes. These challenges, however, also offer kids a chance for growth and exploration with their mindset around food.
“This time of year gives parents and caregivers a great opportunity to work towards building a positive and pressure free food atmosphere in your family,” says Katherine Shary, RD, LD, licensed dietitian with Children’s Healthcare of Atlanta’s Strong4Life.
With that in mind, consider the tips below to help your kids stay healthy — and happy — this winter.
Lean Into the Splendor of Winter’s One-of-a-Kind Harvest
As the seasons change, it provides a great opportunity to try new fruits and vegetables with your family that are in harvest. Try some of these in season fruits and veggies:
- Broccoli, Brussels sprouts, carrots, collards
- Oranges, grapefruit, apples
- One way to keep kids engaged is to print out a harvest calendar to pin to the fridge as a fun way to explore and learn about seasonal produce.
Explore Seasonal Protein-Packed Backpack Snacks
Winter falls right in the middle of the year and as we get further into the school season it gets tougher to come up with different snack ideas. Try out these high protein snack ideas for your child:
- Freeze a cheese stick and hummus cup and they will thaw by the time your child is ready for a snack! Pair with some baby carrots.
- Dry roasted edamame and snack size cucumbers
- Mini bell peppers and chickpea puffs
Encourage a Positive and Pressure-Free Food Atmosphere
Wintertime brings with it a lot of holidays. And with holidays comes a lot of food.
- Keep in mind that it is normal and developmentally appropriate for children’s appetites to fluctuate.
- Be mindful of how we talk about food this holiday season. Decrease mealtime struggles by not dictating how much your child should eat.
Optimize Antioxidant-Rich Superfoods to Boost Kids’ Immunity
Wintertime is prime time flu and cold season. Keep everyone feeling good with healthy foods full of immune boosting antioxidants. And remember, there’s no substitute for the nutritional value that foods like vegetables and fruits provide when eaten in their whole form.
- Plant foods, like veggies, fruits and spices, are rich in antioxidants. Try adding some of these foods to your winter meal plan:
- Avocados, which are high in folate to help with growth and development
- Berries, which are high in germ fighting antioxidants
- Oranges, which are high in vitamin C to help keep the immune system strong
Insight provided by Katherine Shary, RD, LD, a licensed dietitian at Children’s Healthcare of Atlanta Strong4Life.
Disclaimer: This content is general information and is not specific medical advice. Always consult with a doctor or healthcare provider if you have any questions or concerns about the health of a child. In case of an urgent concern or emergency, call 911.