How to feed a child in winter: 5 tips from a pediatric nutritionist

Correct and balanced nutrition is an important contribution to health; This is especially true for the child’s body, which needs a maximum of essential nutrients during the period of active growth. However, children are often very picky eaters; For example, they reject vegetables and only want dessert. Special for: Focus Child nutritionist Anna Boyko, founder of the School of Pediatric Nutrition, tells us what foods to choose to feed a child in winter and how the diet should be balanced so that the baby receives all the nutrients.

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In order for the child to get the maximum benefit from food, it is important to familiarize the child with all food groups from childhood and to diversify the diet as much as possible. The child’s diet should include vegetables and fruits, lean meats, whole grains and dairy products, as well as avocados, nuts, olive oil and similar vegetable oils. This applies to feeding a child at any time of the year. During the winter months, our seasonal product range is more limited, but even during this period, the child’s nutrition can be made healthy and balanced.

How does a child’s diet change during the cold season?

“The child’s diet should be balanced and varied, as in other seasons. Frozen fruits, vegetables and herbs, which you can buy in the supermarket or prepare and prepare yourself in season, will help in this regard.” points out the nutritionist.

You can find frozen zucchini, broccoli, cauliflower, corn, green peas and the like on supermarket shelves. Fresh vegetables are also widely represented here, but in winter almost all of them are imported.

In addition to frozen produce, there are also many healthy seasonal produce such as carrots, beets, radishes, sweet potatoes and cabbage. Remember that vegetables should be present in a child’s diet – ideally at every meal, as they are a source of fiber, which is essential for healthy digestion.

Calorie content of the diet

“In winter, the child’s nutrition should become a little less high-calorie, as they move less and walk less. First of all, the calorie content is reduced by baking, so if in the summer the child eats cakes twice a day, now it is better to do it once.” advises Anna Boyko.

Indeed, in winter the child’s activity decreases; spends more time doing passive activities instead of running on the playground like in the summer. Accordingly, in the cold season, the child’s body needs less energy. In order not to provoke excessive weight gain, it is worth reviewing your diet and limiting sweets and flour products.

What drink?

Children love various juices, compotes and fruit teas, and children’s favorite winter drink is cocoa with marshmallows. However, these drinks often contain too much sugar to be included regularly in the child’s diet.

“As for drinks, in winter it is better to choose hot ones. If you are going for a walk, it is best to pour warm water into a thermos, and not tea with added sugar,” says the nutritionist.

It is worth remembering that adequate fluid intake is the key to health, so you need to make sure that your child drinks plenty of clean water, even in winter. Give water more often, place it in a visible place so that the child can easily reach it. Purchase an attractive bottle or kids’ cooler to get your child interested in drinking water.

Can children hide food?

“Fermented and pickled vegetables and even fruits are an excellent option to obtain fiber, vitamins, minerals and beneficial bacteria for the intestinal microbiota. These are sauerkraut, cucumbers, apples, tomatoes prepared by fermentation without the addition of vinegar, sugar and other additives. Better All you have to do , is to ferment all these vegetables yourself,” advises Anna Boyko.

As a result, pickled vegetables can also take their deserved place in the child’s diet. Such products increase appetite and add new flavors to familiar bland dishes. However, it is important that these products do not contain preservatives and use a minimum of hot spices.

What should you do if your child constantly wants sweets?

“The fact that a child constantly wants sweet and starchy foods indicates that he is not getting enough of normal food. Therefore, firstly, it is not tasty, secondly, it is unbalanced, and thirdly, the free consumption of sweets is available and the child is used to it,” notes the nutritionist. “Therefore, my advice is to exclude main meals is the absence of sweets, for example, replace milk porridge with porridge and omelet, porridge with meat or Belgian waffles or pancakes with delicious fillings. This will be the first step in reducing your cravings for sweets. “You should also stop buying store-bought baked goods, go home, and limit yourself to fruit.”

In winter, there are many holidays where the child often receives sweet gifts. In such cases, it becomes difficult to control or limit the child’s sugar intake. Ask your relatives and grandparents not to give candy to your child; It is better to give preference to toys, coloring books, plasticine or puzzles. Such gifts will bring much more benefit than sweets.

A child who eats a lot of sugar may be more irritable and emotionally unstable, such children are more prone to inflammatory processes and get sick more often, so you should make sure that your child’s diet includes a limited amount of sugar.

As a reminder, if your child has a poor appetite and is looking for any way to skip meals, use these tips to get your baby to want to eat again.

Previously Focus She wrote that a nutritionist told me what to feed a child before school.

This material is for informational purposes only and does not contain advice that may affect your health. If you are having problems, contact an expert.