Healthy Winter Foods Ideas & Meals Option for 1-3 Aged Toddlers
Created by Puja Sharma Vasisht Updated on Nov 19, 2020
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 heavy 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 to 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 a 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 the body and provide essential nutrients too
- You can make chicken, 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 powerhouses 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 keeps 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 ! [Must Check - What Should Be 3 years Child's Daily Diet Plan?]
Have any toddler diet tips for the winter season? Share them with us in the comments section!
| 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..
| 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