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When it comes to choosing age-appropriate as well as nutritional foods for their toddlers, parents often struggle to find the right fit. Young children resist food temptations and many do not like vegetables, which leaves parents concerned about their vitamin and mineral intake. Experts suggest that the best way to feed ‘fussy eaters’ with nutrient-dense foods is to design recipes that suit their preferences while strategically incorporating important food groups. Rolls, pasta, salads, parathas and snacks of different shapes and sizes, are some of the main ways to feed your baby important nutrients. It is also important to feed them moist foods as this helps to remove toxins from their bodies and helps maintain body temperature. Hot jeera water, soups, fruit juices, and herbal drinks are some of the important drinks that you may like to include in your baby’s diet. (Also Read | Ancient Wisdom Part 28: Why jaggery is the best winter food; best ways to consume it)
Haripriya N, Chief Nutritionist, Cloudnine Group of Hospitals, T Nagar shares a list of winter foods that must be on your child’s plate.
1. Carrots
This amazing vegetable with vitamin A is a well-known immune booster for all. But since Vitamin A is a fat-soluble vitamin, to get the full benefit it is better to take it in cooked form or with any fatty food for better absorption of vitamin A (carotenoids) which increases WBC and improves the immune system. Dried carrots, grated carrots with seeds, Carrot raita etc are some tasty options.
2. Ginger, turmeric and pepper
These spice fighters that are easily found in our kitchen must be given special attention during the change of season as they are anti-inflammatory, antiseptic, anti-bacterial and rich in antioxidants such as curcumin and gingerol. Including these in any recipe will result in better absorption of these antioxidants.
3. Pumpkins
Watermelons and pumpkins are full of flavonoids which are one of the main phytonutrients that boost immunity. Including it in pumpkin soup, pancakes, pumpkin pie or adding it to any dips and wraps is the easiest way to include it in a baby’s diet.
4. Leafy vegetables
Spinach, spinach, drumstick leaves are rich in iron, magnesium, phosphorus, fiber and Vitamin K which acts as an antioxidant to fight free radicals.
5. Fermented foods
Curd, yogurt and other fermented foods contain good, beneficial bacteria such as lactobacillus acidophilus and bifidobacteria that act as probiotics that improve gut health, support better absorption of nutrients, prevent digestive problems and fight against bad bacterial infections. in the intestine to enter the lymph. system. Yogurt, pudding, raita, butter and curd dip along with their favorite dish can be included in the diet of infants.
6. Citrus fruits
Don’t believe the myth that tells you to avoid citrus fruits during winter. In fact, the Vitamin C present in citrus fruits can do wonders to build a natural and adaptive immunity which in turn prevents the risk of infection. Dried fruits, nuts and seeds such as berries, raisins, chia seeds, pumpkin seeds, almonds, walnuts are rich in omega-3 fatty acids and antioxidants, a good source of vitamin E, zinc and fiber. These play an important role in maintaining the GALT (gut-associated lymphoid tissue) and contribute to the body’s first-line defense mechanism against pathogens and disease.