Food in winter

Feeding children during the winter, should be more nutritious and caloric to help strengthen their immune system. During the colder months of the year, viruses are wide and children are very vulnerable to infection, as they usually share with their peers in a natural, but unsafe way. Therefore, the best way to keep children safe is to ensure a proper diet in each season.

Winter is about to make an act of presence and with it, the typical low temperatures of this season. So it is important to start as soon as possible with a more nutritious and adequate food for the months to come. Take good note of the tips you will find below. With these feeding tricks, you will not only be able to strengthen the immune system of children, but that of the whole family.

What should be feeding in winter

The best way to ensure that the diet is rich, balanced and healthy, is to introduce foods of all groups, not only in winter, but throughout the year. However, during the winter, in the feeding of children (and the whole family) can not miss:

  • Spoon dishes: In our gastronomy we have a wide variety of spoon dishes, rich, full of nutrients and perfect to maintain a good body temperature. This prevents an excess of energy expenditure from fatigue. Such dishes as soups, stews, stews from legumes or cooked, are packed with vitamins, minerals, proteins and all kinds of nutrients that strengthen the immune system.
  • Vitamins: Especially those in groups A, whichhelps protect the mucous membranes, and those of type C, which contribute to the absorption of iron. These vitamins are found in fruits and vegetables such as broccoli, pumpkin or pepper. Also in all citrus fruits, such as orange, mandarin, grapefruit or kiwi.
  • Beta-carotenes: This nutrient is usually related to products that help skin become brunette in summer, but it is also a great helpin increasing children’s defenses. It includes in the feed carrots, sweet potato, squash, chard or spinach.
  • Blue fish: Because of its high content of Omega3 fatty acids, as well as itsgreat contribution of proteins, healthy fats and minerals. During the winter, the consumption of fish such as salmon, tuna or sardine increases.

Hydration, a fundamental aspect

When it is cold, it is easier to forget to drink enough water, since the absence of heat prevents us from feeling thirsty in the same way as you have in summer. However, keeping the body well hydrated is essential to avoid colds and the spread of all kinds of viruses. When there is not enough hydration, the mucous membranes in the body become dry.

In this case, they can not fulfill their function as a protective barrier against viruses and bacteria. Therefore, it is very important for children to drink a good amount of water every day. As it is most likely that they themselves forget to drink water, since they will not be too thirsty, it is important to remind them that they should do so and to get used to drinking water regularly.

Healthy lifestyle habits

Good nutrition and proper hydration are essential for children to be strong and with good defenses throughout the winter. However, there are other aspects you need to take care of in order to stay healthy and well protected. Avoiding sedentary lifestyle is essential, since obesity and overweight have been shown to be risk factors for very serious illnesses, such as coronavirus currently ravaging.

Practice physical exercise with children, arrange excursions in the countryside so that they can breathe fresh air. In addition to being a great exercise, being in touch with nature will teach them to enjoy the many immaterial things nature offers us. Not forgetting that this type of family excursions are the best way to enjoy time all together and outside the usual scope.