Feeding children: how to have a balanced diet in winter?

When winter comes, you want to warm up Savoy dishes dribble from the cheeses… Great, but not necessarily ideal for all dishes. Fill up with vitamins, iron and magnesiumand to combat the minor ailments of the seasonwe focus on roots, green vegetables and legumes!

Roots to endure the cold

Among the winter vegetables there are many roots: potatoes, turnips, carrotsleeks, beets… So many glucose-filled foods that give both our bodies and our babies, energy needed to respond well to cold. They can be served as a side, also in the form of soup or veloute.

Green vegetables to stay strong

Spinach, cabbage and broccoli is a green vegetable, especially suitable for winter. The first brings our child vitamin A and iron. The second is a great resource about vitamin C and magnesium. Finally, broccoli, which is also rich in vitamin C, is a powerful immune booster. Let’s put it on the menu as often as possible!

Colorful fruits full of vitality

Give him unlimited amounts of fruit to get his fill of vitamins and minerals! The more colorful they are, the more good things are in them, starting with that vitamins C and B9 (folic acid)which help the body defend itself against infections and diet drops.

Preferred: citrus fruits (oranges, tangerines, grapefruits) and kiwis (except in cases of allergy).

Animal proteins for the production of antibodies

Necessary for the formation of antibodies, animal proteins (eggs, meat, fish) help fight infections. From 0 to 36 months, your children should consume 15 g per day, then from 4 to 10 years, 20 to 30 g. Therefore, it is recommended give it to him at least once a dayin cold weather prefer the richest in iron (beef, offal, liver, black pudding).

Always attack with impulses!

Legumes (lentils, peasbeans and beans) are primary sources of plant protein. We can bet that they will stimulate our child: they stimulate the production of serotonin, the hormone of awakening!

Baby skin thanks to fatty acids

A winning immune boosting formula? Reduce the consumption of hydrogenated fats (margarine, fried food) and focus on essential fatty acidswhich help skin protect against winter aggressions. These “good fats” are found in certain fish (salmon, herring, tuna, etc.) and in vegetable oils of the omega 3 family (walnuts, canola, etc.).

Slow sugar from fatigue

When facing the cold, let’s bet on slow sugar! These complex sugars do not weaken the immune response, unlike simple sugars. Included in cereal and in starches they provide protection and energy and all the benefits of fiber that go with them.

Yogurts and lactic acid bacteria for intestinal flora

When taking antibiotics, especially yogurtfoods made from fermented milk are ideal restore our child’s intestinal flora. Lactic acid bacteria in capsules or liquids are also effective and convenient to use.

Chocolate before the blues

There’s nothing like fun to chase away the winter blues! So let our little end break chocolate (preferably black) a little more often than in summer. Rich in iron and magnesium, he would bring fishing back to the most raplaplas little ones.

Complete food for nutrients

For our child’s immune system to function at its maximum, nothing beats a menu that includesminimally processed food : they are definitely richer in nutrients. So we prefer a fruitsconcentrated juices, whole seeds, oils pressed from them and products made from whole flour instead of enriched flour.

Onions and garlic: two natural antibiotics

Onions and garlic help us fight infections by strengthening the immune system. It will be easier and more pleasant for a small child to eat them not raw, but cooked, baked in a dish.

Liver and sardines for vitamins

Tuna and sardines (and all oily sea fish in general), as well as liver and egg yolk are thereexcellent sources of vitamin D, or anti-rickets vitamin. It is expensive to compensate for the lack of sun.

Advocacy against disaster

Avocados contain known monounsaturated fats reduce cholesterol. It also contains fiber, vitamins B, C and E and potassium. Vitamin B, which reduces nervous attacks, is a strong ally against the winter blues.

Milk to fight off colds and flu

Before our children go to bed, we give them a drink or a feeding bottle hot milk. Variant with cow’s milk, almond milk, delicious and rich in vitamin Eincreases resistance to infections, e.g a cold and the flu. Don’t forget about brushing your teeth!

Oysters are good for colds

It is found in seafood, especially oysters zinc concentration is the highest. Zinc is a trace element that promotes the reproduction of white blood cells and reduces the ability of viruses to reproduce. Zinc is also present red meatwheat germ or whole grains.

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