Top 5 Foods Your Kids Need to Start Eating This Winter

Winter is creeping up on us here in New Zealand — the dark chilly mornings are making it harder to get out of our warm, cosy bed.

This time of the year can take a toll on your little one’s immune system, which is why us parents need to counter this by keeping them in the pink of health with great nutritional food. Here are some great fruits and veggies you can start incorporating into your family’s diet this winter.



Clementines are a great source of vitamin C, and it can enhance your loved ones’ immunity. They’re usually seedless, small and easy to peel, making it a great addition to school lunches or even as a snack.



Another winter fave is salmon — it’s packed full of omega-3 fatty acids, which makes it a great source of protein for your kid’s mental and physical development. While you can find omega-3 fatty acids in ingredients such as flaxseed, flaxseed oil, walnuts, chia and hemp seeds, our bodies have an easier time absorbing omega-3 fatty acid when it comes from seafood sources.


What’s in season?

Over the winter months these seasonal fruits and veggies will be accessible, fresh and cheap. Don’t forget to look out for them at your local grocers:


  • Persimmon
  • Mandarin
  • Grapefruit
  • Oranges
  • Tamarillo


  • Kumara
  • Pumpkin
  • Cauliflower
  • Bok Choy
  • Silverbeet



Sometimes the winter chill gets the best of our kids and they end up catching a cold. Luckily, that’s where ginger comes in. Widely used in many cultures, ginger is extremely effective in beating a cold since it has anti-inflammatory properties that increases immunity.

Remember, ginger is spicy and hot, so it’s important to adjust the quantity according to your little one’s tolerance. It should not be given to children younger than 2 years old.


Winter Squash

Winter squash have a rich, sweet flavour that babies and older kids will enjoy. They are also rich in vitamin A and carotenoids which can benefit the immune system and promote healthy skin. Whether you choose to roast it or steam it, it’s guaranteed to be a hearty addition to any meal!


Sweet potatoes

It’s sweet, rich in carbohydrates and healthy source of beta-carotene — the sweet potato can be a great source of nutrition for growing kids. There are so many ways you can prepare them too: steamed, roasted, boiled and barbecued. They can even be a healthy alternative to french fries!

Some sniffles can’t be avoided this winter season, but you can certainly give your kids the best chance by keeping them fighting fit from the inside out. Try incorporating these ingredients into your weekly meals.