Cold weather brings cravings for warm soups, comfort foods, and holiday sweets.
While those foods can be enjoyed in moderation, nutrition plays a central role in helping children stay healthy through winter colds, flu season, and busy school routines.
Seasonal Eating That Nourishes
Winter is a great time to introduce hearty, nutrient-dense foods. Roasted vegetables, whole grains, soups, and citrus fruits offer essential vitamins and minerals.
According to Penn State Extension, warm winter dishes can still be balanced and nutritious with a few simple adjustments.
Try:
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swapping cream-based soups for broth-based versions
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adding spinach or kale to warm meals
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roasting carrots, beets, or sweet potatoes
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preparing oatmeal with nuts and berries in the morning
These meals support energy and immunity.
Winter Hydration
Dry indoor air increases water loss through the skin and respiration. Children may also drink less water because they “don’t feel hot.” Regular hydration helps prevent headaches, irritability, digestive issues, and fatigue.
Encourage:
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warm lemon water
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herbal teas
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hydrating fruits like oranges, pears, and apples
Holiday Balance
Winter celebrations often bring sugary treats. Rather than eliminating them, families can:
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pair treats with protein (fruit with nuts)
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choose dark chocolate over processed desserts
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serve fruit after dinner
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bake healthier versions of family favorites
Gut Health & Immunity
Good gut health influences winter immune response. Introduce foods like:
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yogurt
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oats
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bananas
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beans
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berries
These support digestive health and overall wellness.
Takeaways for Families
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Include colorful fruits/veggies every day.
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Choose broth-based soups and whole grains.
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Keep water and warm tea available throughout the day.
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Encourage balanced holiday treat habits.
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Support gut health through fiber-rich foods.