Food and Nutrition

Healthy Winter Foods Ideas & Meals Option for 1-3 Aged Toddlers

Puja Sharma Vasisht
1 to 3 years

Created by Puja Sharma Vasisht
Updated on Nov 05, 2018

Healthy Winter Foods Ideas Meals Option for 1 3 Aged Toddlers

The temperatures are dropping and the nip in the air is welcome after the hot, dusty summer. Preparing for the cold months must be at the top of your mind, especially if you have a young child. A balanced, nutritious diet plays a very important role in building your toddler’s immunity, and keeping him warm during winter. Read on to find out what foods to feed your child in winter season?.

This winter season, ensure that your toddler stays warm and comfortable with meal options that are heaty in nature. Our nutritionist Puja Vasisht shares top winter meals for your children. 

Winter Food Options for Children of 1-3 Years

During winter, the calorie needs go up in order to maintain the body heat. Your kid might feel hungrier than he normally does. That said, it is important to not indulge in highly fatty foods and sweets. Here are some tips on winter foods options for child of 1-3 years.

  • Keep up the Proteins: Include high protein foods in your toddler’s diet.
    • The high protein content in foods like eggs, dairy, soy and sprouts helps in raising body temperature
    • This is because the body has to work harder to absorb these proteins compared to carbohydrates or fats. So body uses and creates more heat
    • Add proteins first thing to the breakfast as boiled or poached eggs, sprouts or a besan cheela
  • Include Vitamin C rich foods: Vitamin C helps boost immunity and its regular intake helps to keep seasonal flu, cold, cough away.
    • Include amla, citrus fruits like oranges, lemon, sweet lime, capsicum, guava in your toddler’s daily diet
    • Amla can be given in candied form or its juice can be added to any fresh fruit or vegetable juice
  • Vitamin D: According to a study, vitamin D deficiency is related to low immunity and occurrence of upper respiratory tract infections, cold, cough.
    • Include fatty fish like herring, salmon, trout and whole eggs in your child’s diet
    • If you’re a vegetarian, then include some butter/butter oil, fortified milk, and cereals in your toddler’s meals
    • Consult your child’s pediatrician for vitamin D supplements
  • Ginger: For centuries, ginger has been used for its medicinal properties.
    • Ginger helps in cold, flu, cough and even asthma (Herbal Medicine-Biomolecular and Clinical Aspects. 2nd edition)
    • You can add a little ginger juice to the glass of milk your little one drinks
    • Ginger can be added practically to all foods including curries, soups, dals, even desserts
    • You can also try giving ginger candy to your toddler
  • Carrots: These are a winter favorite. So make sure your toddler has a carrot every day in some form or the other.
    • One carrot almost provides for a day’s requirement of vitamin A of a toddler
    • Beta-carotene or vitamin A of these carrots is not only a strong antioxidant but also has a direct role in the functioning of the immune system
    • You can give your child carrots in soup, vegetable, halwa or kheer form
  • Sesame and flaxseeds: These foods are traditionally consumed for the warmth/heat they generate in our body after ingestion.
    • These are also an excellent source of omega-3 fats, vitamin E which help in keeping up the immunity during winters
    • You can roast and grind these seeds and add over porridge, soups
    • You can even use Tahini sauce (sesame sauce) on chapattis, bread or as a dip for vegetable sticks

May This Helpful: How To Prepare Your Baby for First Winter Season?

  • Nuts: Since your child will feel hungrier in the winter months, give her some nuts like walnuts, almonds, peanuts, pistachio to snack on.
    • These generate heat in body and provide essential nutrients too
    • You can make chikis, or add them to any dessert or porridge your little one eats
    • You can even powder them and add to milk
  • Dried fruits: Dates, raisins, figs, prunes and other dried fruits are power houses of energy for your children during winter.
    • Give these at least once a day to provide extra energy, nutrients like iron to keep up the hemoglobin levels (anemics feel colder)
    • The high fiber content in dried fruits will prevent constipation common in winters
  • Jaggery: You can include jaggery instead of white sugar wherever possible in your child’s diet.
    • Jaggery boosts immunity as it contains antioxidants, and zinc
    • Provides relief from symptoms of cold and cough
    • Jaggery is rich in iron, and can prevent your child from becoming anemic
    • The high fiber content prevents constipation
  • Soups: Nothing can beat the warmth of a bowl of hot soup on a winter evening.
    • Vegetable soups provide loads of vitamins, minerals and antioxidants
    • You can make any of these for your little one - a mixed vegetable, tomato-carrot, spinach-pea or a chicken or mutton soup
    • Add an egg yolk or some moong dal to enhance its nutritional value along with a dash of ginger

 

This winter keep your little one healthy, and infections at bay by following a healthy, wholesome diet. Make sure your toddler is always well hydrated. Have a wonderful and cozy winter !

Have any toddler diet tips for the winter season? Share them with us in the comments section!

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Comments()
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| Oct 06, 2018

How could I give my toddler pumpkin seeds and Chia seeds, flaxseed?

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| Oct 03, 2018

food for my 10 months baby she don't like any food i ffeel sad

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| Oct 03, 2018

food for my 10 months baby she don't like any food i ffeel sad

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| Oct 03, 2018

food for my 10 months baby she don't like any food i ffeel sad

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| Jun 01, 2018

foods for 7 month baby during travel

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| Jun 01, 2018

foods for 7 month baby during travel

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| Feb 02, 2018

I m little bit confused abt d figs I was giving figs fruit s shake to my baby but because of that or something else happened I don't know he started sneezing and coughing a lot so Plz make it clear I shld give him figs shake or not.

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| Dec 30, 2017

Gd to knw.... Really helpful

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| Dec 30, 2017

Gud very useful information

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| Dec 30, 2017

Gud very useful information

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| Dec 30, 2017

Gud very useful information

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| Dec 30, 2017

very useful...

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| Dec 30, 2017

very useful...

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| Dec 19, 2017

Thank you so much

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| Dec 16, 2017

very useful informations

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| Dec 13, 2017

thank you

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| Dec 13, 2017

thank you

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| Dec 08, 2017

thank u soo much for ur tips..

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| Dec 08, 2017

very useful thanks

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| Dec 03, 2017

really most useful blog thanks

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| Dec 03, 2017

very helpful blog..

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| Nov 29, 2017

Wow.. Thankuu mam fr this wondrful blog

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| Nov 27, 2017

very good

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| Nov 27, 2017

very helpful article... thnx dear.

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| Nov 26, 2017

thanks alot for this beautiful nd useful article....

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| Nov 25, 2017

good news for me

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| Nov 25, 2017

very useful information.. thanks for sharing

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| Nov 24, 2017

very useful artical thanks for sharing.

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| Nov 21, 2017

thanx for the useful tips... I'll try them out...

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| Nov 15, 2017

U people r really so great of giving good ideas ... I liked that ginger juice adding into milk useful info thank u

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| Nov 14, 2017

thank u so much

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| Nov 13, 2017

Good information.. thank you

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| Nov 10, 2017

hhjjj

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| Nov 10, 2017

jjjlkkkk

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| Nov 10, 2017

kmjojjjjkkjm l

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| Nov 09, 2017

Very nice information thanks a lot

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| Nov 09, 2017

thanks. nice information

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| Nov 09, 2017

Thanks you so much. I was searching for this info and you gave it on one page. this will surely make my baby's winter healthy ☺

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| Nov 09, 2017

really helpful, thanks parentune

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| Nov 09, 2017

nice information

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| Nov 09, 2017

very nice info.... ,

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| Nov 09, 2017

Thanks for giving useful information

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| Nov 09, 2017

thanks a lot

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| Nov 09, 2017

very nice

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| Nov 09, 2017

thank u soo much for the imfo... it helped me a lot..

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| Nov 08, 2017

nice blog n helpful too.

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| Nov 08, 2017

all mamma's very helpful tips thank-you so much

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| Nov 08, 2017

my child is week and is weight is less according to his age.. but he is active

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| Jun 30, 2017

dry fruits and jaggery is really helpful. Thank you for such a nice blog.

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| Jun 02, 2017

Hello all, I am mother of 17 months old son. I prefer videos too when it comes to parenting tips, easy for me to understand and execute. Please find below the similar video on to get children to eat fruits and vegetables. https://babystep.tv/en/video/15058-subtle-ways-to-get-children-to-eat-fruit-and-vegetables To view more similar videos, use babystep iPhone app or visit https://babystep.tv Hope it will help. Cheers !! Sonia

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| Jan 20, 2017

Very useful tips...... Thanks a lot

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| Jan 20, 2017

Good to know

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| Jan 20, 2017

thank u.. very useful information.. my child like orange very much.. but my granny often says that it causes caugh and cold .. is this true..

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| Jan 20, 2017

gud to know info.. thanx dear

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| Jan 20, 2017

first off all winter starts from October. . not now. . oh some foods are not available in our place... even in Market. . so we have eggs dates almonds orange kiwi apple walnuts.. ginger . carrot. rajmash. is it okay

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| Dec 24, 2016

Nice article.

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| Dec 19, 2016

thanks a ton for your valuable suggestions...

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| Dec 13, 2016

it is very good suggestions thanks

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| Dec 11, 2016

indeed very helpful information. Thanks.

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| Dec 11, 2016

very informative

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| Dec 08, 2016

thanks all of you

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| Nov 26, 2016

very useful thank you

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| Nov 26, 2016

thank you so much for the valuable information

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| Nov 11, 2016

Very useful

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| Nov 11, 2016

thank u soo much ...very useful information for mothers

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| Nov 11, 2016

useful information.. thanku

  • Report

| Nov 10, 2016

thank u

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| Nov 10, 2016

Thank you very much. precious info....

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| Nov 09, 2016

Good and vrey useful for new moms thanks

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| Nov 09, 2016

useful info... thank u so much

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| Nov 09, 2016

very usefull thanks a lot

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| Nov 08, 2016

Thanks in formative

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| Nov 08, 2016

very useful

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| Nov 08, 2016

for which month baby can we start all these.

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| Nov 08, 2016

Highly informative!!

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| Nov 04, 2016

Very nice info

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| Nov 04, 2016

Hi

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| Jan 02, 2016

hi vaidya... am travelling with my 41/2 month old baby for the 1st time.. my flight journey is only for 1hr but on road it will take 5hrs to reach my destination.. since i hav some brestfeeding issues i will hav carry topfeeds.. can u giv me some tips to make it easier for my baby..

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| Dec 28, 2015

Very informative. ..will try surely.

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| Dec 18, 2015

Very nice info..

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| Dec 16, 2015

Thank u so much.... Very useful..

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| Dec 15, 2015

Liked dis blog very much. very useful n needed information for me.. thanku

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| Dec 14, 2015

Gud information

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| Dec 14, 2015

Very Useful Information....... Thank you

  • Report

| Dec 13, 2015

Useful one

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| Dec 13, 2015

Thank you

  • Report

| Dec 12, 2015

Thanks it's useful

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| Dec 12, 2015

very useful information. thanks

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| Dec 12, 2015

Thankz for useful tips

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| Dec 12, 2015

No comment

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| Dec 11, 2015

@Rama, hi, you need to eat these foods yourself too, to set an example for your child to follow.

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| Dec 11, 2015

Very informative but my child rejects everything. wat to do?How to give her nutritional food?plz reply.

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| Dec 11, 2015

Veryvinformative.

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