By Paul Evans Registered Nutritionist (MSc, RNutr) and host of ‘Top 10’ Nutrition Podcast – No Forking Nonsense (@paulthenutritionist).
You know that phase of winter where it feels like your kids are just passing the same cold around the house on rotation? One gets better, the next one starts coughing, then you catch it – and suddenly you’re living off Calpol, lost sleep and beige food. Kids get sick – that’s normal!
Their immune system is still learning. But when it feels constant, when you’re counting school days missed and antibiotics taken, that’s when food and routine make all the difference. And no, this isn’t about forcing kale smoothies into them or buying fancy immune gummies covered in cartoon characters. It’s the boring, realistic, everyday stuff that works.
1. Breakfast needs to be more than beige sugar
Cereal and milk is quick, but if that’s all they’re having, their immune system starts the day on sugar and hope. Protein and fibre in the morning make a huge difference to energy, mood and immune strength. Try things like Greek yoghurt with fruit and honey, scrambled eggs on toast, overnight oats with chia seeds and berries, or peanut butter and banana on wholemeal toast. They don’t need perfection, they need something better than just sugary cereal.
2. Vitamin D – nearly every kid in the UK is low on it
Between October and April, there’s not enough sunlight in the UK for us to make Vitamin D. Low Vitamin D is linked to more infections, low mood, tiredness and even weaker bones. Bottom line: every child over 1 year old should be on a daily Vitamin D supplement (10µg / 400IU). It’s simple, cheap, and far more effective than another bottle of “immune boost” syrup.
3. Fruit is not the enemy
Can we stop comparing fruit to Haribo? Yes, fruit contains sugar, but it also gives them fibre, vitamin C, water, antioxidants and polyphenols which immune cells actually use. If your kids will only eat fruit if it’s blended into a smoothie or dipped in chocolate yoghurt – fine. They’re still getting the nutrients. Aim for two portions a day: think apples, satsumas, berries, pears, grapes or kiwi.
4. Processed snacks aren’t evil – but if they replace real food, that’s where problems start Kids don’t need to avoid crisps or biscuits. But if their lunchbox is just sugary cereal bars and three bags of crisps, their immune system is fighting an uphill battle. You don’t need to make everything from scratch, just bring in small swaps more often. Things like yoghurt and fruit instead of yoghurt tubes full of sugar, popcorn instead of crisps every day, cheese and crackers instead of another chocolate bar. Add better food in, don’t obsess over taking things away.
5. Don’t forget hydration
When kids are slightly dehydrated, recovery from illness is slower, mucus gets thicker, headaches show up, and they feel more tired. Aim for between four and six drinks a day. Water, milk, diluted juice, it all counts. On rough days, warm soup, hot milk with honey or hot diluted squash are perfect.
6. Easy winter meals that help their immunity
You don’t need to spend hours cooking. Just make meals that include protein, vegetables where possible, and something warm.
Here are some easy wins:
• Tomato pasta with grated cheese and blended veg in the sauce
• Lentil or chicken soup with toast soldiers
• Baked sweet potato with beans and a sprinkle of cheese
• Greek yoghurt with berries and a broken-up Weetabix
• Mild chilli (beef, turkey or veggie) with rice
• Porridge with fruit, honey and chia seeds
A note on cakes, parties and hot chocolates
A slice of birthday cake isn’t the reason your child got sick. It’s what they do most days – not the odd treat – that strengthens (or weakens) their immune system. So, stop feeling guilty about hot chocolate. Focus on patterns, not perfection.
Your child doesn’t need a perfect diet, just a consistent one
If all you do this winter is:
• Add some protein to breakfast
• Give Vitamin D daily
• Offer two fruits and two veg most days
• Swap one processed snack for something better
• Keep a water bottle topped up
You’ll be miles ahead. They may still catch colds, but they’ll recover faster, have more energy and miss fewer days of school. And you might finally get a full night’s sleep.
