Rachel Lippmann-Turner, MS, RD
The air is cold; squirrels are hoarding their acorns, and the wonders of winter are here. The dreaded cold and flu season has arrived as well. You hear that sniffle, sneeze, or cough from your little one, knowing all too well that the cold weather brings more inside time and more access to those pesky germs. So, what is a parent or caregiver to do?
There are several ways to keep your family healthy. Nutrition plays an imperative role. When choosing your child’s “5 a Day” (found on: http://www.fruitsandveggiesmorematters.org/), include a variety of fruits and veggies that provide vitamins A, B, C, and E. These vitamins play a role in immunity. Zinc, a mineral, is also helpful in reducing the severity of colds. Incorporate adequate protein and you will ensure you have met your child’s zinc requirement. Choosing to serve whole grains and low fat dairy products will provide necessary minerals to combat infection. Be creative and allow your little ones to assist in cooking and food preparation which can reduce picky eating on their part.
Remember, there is no substitute for thorough hand washing. In fact, according to the CDC, “Keeping hands clean through improved hand hygiene is one of the most important steps we can take to avoid getting sick and spreading germs to others.” (http://www.cdc.gov/handwashing/when-how-handwashing.html). Sleep is also important and the National Sleep Foundation just revised its sleep recommendation for children, teens, and adults (https://sleepfoundation.org/media-center/press-release/national-sleep-foundation-recommends-new-sleep-times). Finally, exercise daily, especially outdoors, when appropriate. Try to exercise for 60 minutes per day (http://www.letsmove.gov/get-active}.
For more information on foods containing immune boosting properties, visit: https://ods.od.nih.gov/factsheets/list-all/
Rachel is a Registered Dietitian and the Nutrition Educator for Cornell Cooperative Extension of Suffolk County’s Family Health and Wellness Program’s Parent Toddler Nutrition Program. She can be reached at ral326@cornell.edu