Best Foods for Kids in the Winter

kids playing in the snow

The days are shorter, temperatures are colder, and energy levels in children can drop during the winter months.  Many people, including children, may overeat during this season, and it is for this reason that it is important to keep vigilant with nutrition needs.  The following foods will help keep children and adults happy and healthy, during cold the weather months.

Clementines are cute little oranges packed with fiber and much needed Vitamin C.  In addition, they also have magnesium, potassium, and calcium, which are important for growing bones and muscles.  Not only are these little gems seedless, but they are easy to peel and fun to eat.  You will get 25 or more in a box (they will disappear faster than you can image), and in addition, each one has only 25 calories.

They are the perfect wintertime snack, and a great addition to any lunchtime meal.  An amazing sweet treat will be segments of a clementine topped with Greek yogurt and a drizzle of caramel sauce.  Another great idea is to add the bright-colored sections of this orange to salad and steamed broccoli, to make these greens more appetizing.

Sweet Potatoes are delicious and packed with fiber, potassium, and Vitamin A.  The sweet mild taste of this great potato means that it will work in a variety of recipes.  For instance, it can be used with macaroni and cheese, and even added to oatmeal or brownie mixes.  As an alternative to frying, they can be sliced into “coins” or long strips and baked with some olive oil.

Salmon is a great food option to beat the winter blues, because it is full of Omega-3 fatty acids, which have been documented to manage feelings of depression.  Making kebabs with vegetables is a fun way to enjoy this delicious and healthy protein.  Also, try your hand at making salmon cakes mixed with corn and rice.  By the way, who says that pot pie needs to be chicken? Try a salmon pot pie.  The entire family will love it.

Winter Squash is naturally sweet, and it doesn’t get the praise it deserves.  Roasted butternut squash is a delicious sweet treat, when topped with maple syrup and cinnamon, and then baked to perfection.  Try it!  The kids will love it.  Spaghetti squash is another underrated food that can be mixed with your favorite pasta sauce.

Cauliflower on the other hand is very popular these days. Cauliflower is delicious all by itself; however, it is very versatile, as it can be “riced” and used in a variety of recipes, such as fried rice. It can be mashed just like potatoes, to be a wonderful side to any meat dish.  It can also be transformed into a pizza crust, and who doesn’t love pizza.  The ideas are endless!  In addition to tasting great and being a versatile vegetable, it is rich in Vitamins A, B, C, and K.  Cauliflower contains potassium, manganese, and magnesium, which are all necessary for growth and development for young bodies and minds.