Boost The Immune System

It’s Cold & Flu Season!

Help your child by packing plenty of Vitamin C into your child’s menu.

Clementines are a citrus fruit that is a hybrid between a tangerine and a sweet orange.

What makes clementines so special?

• The winter fruit is packed with Vitamin C and Fiber.

• They also contain magnesium, phosphorus, and potassium.

• Clementines are small.

• They’re perfect for snacking or packing in a lunch box.

• At dinner time, toss small sections into a salad to add color and a bit of sweetness.

Don’t Forget Fiber

Kids tend to spend less time outside in the winter. It’s important to make sure that they are getting ample amounts of fiber.

Why is Fiber Important?

• Fiber helps keep the digestive system on track as well as contributing to heart health and maintaining a good weight.

Consider adding winter squash to your menu. Skip the pasta and use spaghetti squash with your family’s favorite pasta sauce. Spaghetti squash is rich in fiber, vitamin A, and carotenoids. For a sweeter taste, consider roasting butternut squash and toss with cinnamon and maple syrup.

Another excellent source of fiber are sweet potatoes. These veggies are also packed with vitamin A and potassium. Instead of french fries, slice sweet potatoes into thin slices and toss with olive oil before roasting. Sweet potatoes can also be pureed and used as an ingredient when making brownies, oatmeal, or macaroni and cheese.

Keep Away The Winter Blues

It’s natural for kids to get a little down during winter. Reduced exposure to sunlight can cause a chemical imbalance in the brain. On cloudy days, our brain makes less serotonin.

Serotonin is a Mood-Lifting Chemical.

The amino acid, tryptophan, is key to making serotonin. Salmon and other animal proteins contain tryptophan.

Help motivate your children by inviting them to make kebabs with you. Cut up small amounts of salmon or another animal protein along with some vegetables.