When your child is sick, you want to serve warm and comforting meals that will help him feel better while providing important nutrients and vitamins needed to to fight his illness. We checked in with the experts and found out what certified registered dietician nutritionists recommend for sick little ones.
*This post is sponsored by Triaminic.
Meals for a Cold
-
Popsicles
Vitamins A and C—found in orange and yellow fruits and vegetables—are nutrients used for immunity, says registered dietitian and nutritionist Angela Lemond, RDN, who is a spokesperson for the Academy of Nutrition and Dietetics. An easy way to get enough of these vitamins is to blend them and freeze them into a cool treat for kids, she suggests.
Find popsicle recipes here.
-
Smoothies
Make a smoothie, suggests Lemond, by blending 8 ounces of a low-fat milk with 4 ounces of yogurt as well berries and a banana. The probiotics (or beneficial microorganisms) in the yogurt help support a good immune system.
Find smoothie recipes here.
-
Whole Grain Breads
“Zinc is a player in immunity,” says Lemond. “Kids specifically don’t get enough zinc in diet, particularly toddlers.” But when kids are sick, they’re less likely to eat a big sandwich, so give it to them in small pieces, or pull the bread apart and put it in soup, Lemond suggests.
-
Steel-Cut Oatmeal
Whole grains and fortified cereals offer zinc, so Lemond recommends giving kids a warm, comforting cereal when they’re sick like steel cut oatmeal, and she says you can make it taste better and add protein by melting a tablespoon of almond butter or peanut butter in it. If you’re giving your child breakfast cereal, Lemond says to look for those that have at least 3 gram of fiber and less than 7 grams of sugar per serving.
Find oatmeal recipes here.
-
Eggs
“Some research suggests that vitamin D might help reduce the incidence of the flu. And anytime you get cold, you’re more likely to get flu,” says Lemond. Vitamin D is in egg yolks, so serve whole eggs up to your kids any which way they like from scrambled to in an omelet. You could even beat an egg and pour it into boiling water to make your own egg drop soup.
Find egg recipes here.
-
Chicken Soup
“Protein is the basis of immune cells,” says Lemond. So go ahead and make your special homemade chicken soup or buy it ready made. The warmth is comforting and the protein for the chicken is beneficial. “The younger the child, the smaller amounts of protein they need to consume,” she explains. “A toddler only needs 2 servings of protein a day.” That is 1 to 3 tablespoons of meat.
Find a great chicken soup recipe here.
-
Quinoa
It’s a whole grain and it’s a complete protein, says Lemond, so it’s a good option for vegetarian families, too. Plus, she adds that children who need to have gluten-free foods can have quinoa pasta, which can be found in specialty and natural food markets. In addition, quinoa like whole grain carbohydrates contain B vitamins, which are needed for the respiratory process, says Lemond.
Find quinoa recipes here.
-
Peanut and Nut Butters
There are certain vitamins that are antixodiants and can help reduce inflammation in the body. On of these is vitamin E, which in healthy fats like peanut butter or nut butters, explains Lemond, adding that healthy fats are a good source of calories, which the body needs when it’s under attack from a cold, and nut butters are soothing for a sore throat, too.
