Kids Nutrition and Raising Immunity during Covid-19

The pandemic has completely transformed the world. Our daily lives were affected, and so were our daily routines and habits. People have become more aware of the gravity of the situation as a result of following the guidelines.

Along with learning to live with the covid-rules in place, the obsession with staying clean and hygienic also took over the world by storm. Nutrition and immunity have become the main focus in regards to living a healthy lifestyle.

Kid’s nutrition during the pandemic

The nutritional requirements for both adults and kids are the same. However, children, during their growing stage, require extra care and nourishment.

Due to our busy lifestyle, children usually miss out on essential nutrients that aid their growth, which leads to them eating unhealthy, processed food, which can lead to serious health issues later in life.

The pandemic has given the parents a chance to be more cautious of their child’s eating pattern. The reason it is necessary to be aware of it is:

• A nutritious meal helps regulate the child’s energy levels.
• A balanced meal provides the child with the nutrients required for a healthy mind.
• Nutritionally rich ingredients boost the child’s immune system and also help improve the child’s mood.
• Fresh, home-cooked meals are free from preservatives and added sugar, which aids in weight management.
• Nutrient-dense meals include the elements required to balance hormones and, as a result, helps prevent multiple mental health conditions.

TIPS TO IMPROVE CHILD’S NUTRITION

HAVE A PROTEIN-RICH MEAL.

Including a protein-rich meal in the diet plan can benefit the child in multiple ways. Foods like eggs, chicken, beans, peas, soy products, and nuts and seeds are all full of protein and can be easily included as snacks or as a part of a healthy breakfast.

It is the building block of a child’s system. It provides children with,

1. Eating protein during breakfast can provide children with increased energy levels throughout the day.
2. Boosts their mental capabilities, as it helps balance the hormones.
3. Protein improves muscle and bone strength.
4. Protein also helps curb cravings, thus reducing the consumption of processed foods.

HAVE DEDICATED MEAL TIMES.

Eating meals as a family helps foster a healthy parent-child relationship, and it also allows the parents to track the meals throughout the day. Being together gives a chance to observe the quantity and quality of food consumed by the child.

Mealtimes also serve as an opportunity to bond and connect with the kids. Parents can get to know about their likes and dislikes, and at the same time, lead by example by eating healthy.

INVOLVE CHILDREN IN THE PROCESS.

Another great way of connecting with the child is to cook with them. Cooking together gives a chance to teach them about the importance of various food groups, introduce them to the culinary world, and allow them to explore cooking as a lasting hobby or career opportunity.

SWITCH TO HEALTHY ALTERNATIVES.

Every change matters, whether in life or nutrition, and making simple food modifications can boost immunity and help in a child’s proper growth. Some simple food swaps include:

1. Swap regular potato chips for homemade baked chips or nuts.
2. Instead of indulging in sugar-loaded ice cream, make some at home or transition to healthy smoothies and smoothie bowls.
3. Opt for whole grain or rye bread instead of white bread.
4. Eat whole fruits instead of consuming fruit juice.

MONITOR SUGAR CONSUMPTION.

The first rule of controlling sugar consumption is to avoid banning it. The ban may lead to the child overindulging upon getting sweet treats.

It is necessary to educate your child on the risks of overeating sugar and help them control the portions of sweet treats they consume.

A simple way of satisfying your child’s sweet tooth is by increasing fruit intake and making sweets an occasional treat.

BOOSTING IMMUNITY DURING THE PANDEMIC

The covid period has impacted both children’s and adults’ health. People are at risk of developing other health problems and are more likely to fall ill during this period due to decreased physical activity, increased stress, and an unhealthy eating pattern.

Along with having nutritious meals, following a healthy routine can boost immunity:

Maintain a healthy sleep cycle.

Getting a good night’s sleep helps rejuvenate the mind and the body. When we sleep, our body heals itself, and it resets and prepares the system to tackle the next day. The entire process is necessary to boost immunity. Lack of sleep makes it difficult for the body to function, and this has a direct impact on brain activity and the body’s ability to fight off viruses.

Exercise with your child.

Spending more time with your child during these stressful times is crucial. Exercising together can be fantastic for both parents and children, as exercise will release serotonin, and the time spent together will make everyone feel better for longer.

Exercising together will thus improve physical and mental health, which in turn boosts immunity.

Wash hands often.

The importance of washing hands to protect the body from the virus is emphasized in government guidelines regularly. And, without a doubt, washing hands is the most important thing to do before and after handling certain items.

Wash your hands for twenty seconds, using the proper technique, before touching food items, after handling pets, or cleaning the house. Also, moisturize your hands regularly as over washing causes the hands to become dry and flaky.

Practice yoga and meditation.

Stress weakens the immune system, and it is thus essential to make yoga and meditation a part of daily life. Basic yoga poses help increase oxygen levels in the body and can help relieve body pain and aches.

Meditation is an effective stress-buster, and people can simplify the process by focusing on their breath and being mindful of their actions.

Stay hydrated.

Drinking water helps flush out the toxins from the body, and it also aids digestion and keeps the body functioning properly. Drinking 7-8 glasses of water is necessary to prevent dehydration and reduce the chances of getting infected by the virus.

Get some sunshine.

While going out is not a wise choice, stepping out for walks while taking proper precautions can help improve mood and mobility. One can get the right amount of vitamin D along with getting some light exercise. Being in nature can also help reduce stress and anxiety. But the critical thing to keep in mind while stepping out is:

1. Wear your masks properly.
2. Carry a sanitizer.
3. Ensure that the walks are only for exercise.
4. Maintain proper distance while in the park/public spaces.

The pandemic has given us a chance to re-evaluate our lifestyle. It is now crucial that we connect with our families, eat well, exercise daily, and follow the guidelines to protect ourselves and our loved ones.

Image source: Pexels

Written by Stuti