Winter food habits for kids

Winter is a magical season for children; cosy blankets, warm sunshine, colourful sweaters, and lots of fun indoors. However, the cold weather also makes it very important to pay special attention to children’s food habits. A well-balanced winter diet helps young children stay warm, energetic, and protected from common illnesses like coughs, colds, and flu. 

During this time, children need foods that provide warmth and strengthen their immunity. Fresh, home-cooked meals are always the best choice. Seasonal fruits and vegetables should be included in daily meals as they are rich in essential vitamins and minerals. Fruits like oranges, apples, guavas and papayas are excellent sources of Vitamin C, which helps boost immunity. Vegetables like carrots, spinach, sweet potatoes and peas add colour, taste and nutrition to a child’s plate.

Warm foods are especially comforting during winter. Serving hot, freshly prepared meals like vegetable soups, dals, khichdi and porridge keeps children warm and nourished. These foods are easy to digest and provide sustained energy throughout the day. Adding a little ghee or butter in moderation helps improve taste while also keeping the body warm.

Dry fruits and nuts play an important role in winter nutrition. Almonds, walnuts, raisins and dates can be soaked overnight and given in small quantities, as they are rich in healthy fats, iron and calcium. They support brain development and provide warmth to the body. For younger children, these can be finely chopped or mixed into porridge or desserts.

Hydration is often ignored during winter, but it is equally important. Children may feel less thirsty, yet their bodies still need fluids. Warm milk, soups and lukewarm water help maintain hydration levels and support overall health. 

“Winter is a season to nourish children with warmth, wholesomeness, and care. Their little bodies need comforting meals that strengthen immunity, fuel growth, and protect them from the chill. Soups, seasonal fruits, colourful vegetables, nuts, milk, and plenty of fluids keep them active, happy, and healthy. Warm homemade food builds not only strength but also memories of love, comfort, and togetherness. When we teach children mindful winter eating, we gift them resilience, vitality, and lifelong healthy habits. Let every bite remind them that good food is not just nutrition; it is warmth, protection, and affection wrapped in flavour for them.” shares Ms Nidhi Ghai, Incharge, Apeejay Rhythms Kinderworld, Jalandhar. 

It is also advisable to limit junk food and cold items like ice creams or refrigerated snacks during winter, as they can weaken immunity and affect digestion. Encouraging children to eat together as a family and introducing food in a fun, colourful way helps build healthy eating habits from an early age.

Nurturing healthy food habits along with joyful learning ensures that children grow strong, active, and happy even during the chilly winter months. A nutritious diet, combined with warmth and care, truly makes winter a season of wellness for little ones.