Healthy winter meals suitable for children Winter not only brings cold weather but also numerous illnesses, such as colds and flu. Children are more susceptible to contracting cold and flu viruses, so it's vital that they get all the essential nutrients they need to keep their immune systems strong. While some degree of illness may be unavoidable, you can still keep them healthy during the winter months by paying close attention to their nutritional intake. Few foods are in season during the winter, but some of them are actually very helpful in keeping kids healthy. Examples are pomegranate, dark leafy greens, potatoes, citrus fruits and winter squash. Challenge yourself by incorporating all of these elements into each of their meals and be creative by modifying recipes to suit their palate. Here are some food ideas that can help fend off winter colds and flu: SoupsSoup is probably one of the best comfort foods during the winter. Most soup recipes consist of vegetables that are high in antioxidants, which can help boost your immune system. Examples of these are carrots and tomatoes. Incorporate them into your winter soups as much as possible. This will also encourage children to eat ingredients they wouldn't normally eat. Potato, Leek and Bacon Soup - Potatoes are a good source of vitamins C and B6, which help the body fight infections and work as immune system boosters. It also provides essential dietary fiber to keep digestion healthy. Chicken Noodle Soup - A bowl of chicken noodle soup is always a welcoming sight for kids, especially during the winter time. It helps relieve cold and flu symptoms that are usually prevalent during the winter season. Roasted carrots, squash and chickpeas with maple......center of paper......and sprouts. Fruit and a few vegetables can be used to create tasty mixes that are sure to please any child. Fresh fruit juice - Making fruit juice is an easy way to incorporate fruit into a child's diet. You can try pomegranate, which is rich in antioxidants that prevent free radicals from oxidizing bad cholesterol. It also contains vitamin C which helps the body develop resistance by increasing immunity against infectious diseases. Fresh Fruit Smoothies – There are numerous fruits you can use to make smoothies such as bananas, oranges, and grapefruits. Banana is an excellent source of fiber, vitamin B6 and C. It is also rich in potassium, which is essential for the body to balance sodium (salt) intake. Citrus fruits like orange and grapefruit are known to be juicier in winter. It is rich in vitamin C and beta carotene which keep the immune system healthy.