Kiddipedia
As the chill of winter sets in, maintaining your family’s health and wellness becomes paramount. Here are some essential steps and tips to ensure everyone stays in top health throughout the cooler months.
Firstly, prioritising a balanced diet is crucial. Opt for seasonal fruits and vegetables that are rich in vitamins and other antioxidants, such as citrus fruits, dark leafy greens, and root vegetables like carrots and sweet potatoes. These provide essential nutrients to support immune function and overall well-being. Incorporate hearty soups and casseroles made with lean proteins like chicken, beans, or lentils to keep everyone warm and satisfied.
A few top tips that I like to follow:
- Avoid the temptation of ultra-processed foods high in sugars, unhealthy fats and unnecessary additives. These may weaken the immune system, increase the risk of inflammation and contribute to weight gain. For example, choose wholefoods like wholegrains ,like oats, quinoa, and whole-grain wheat bread, which provide sustained energy and essential dietary fibre.
- Ready meals can be a super convenient option for the whole family during busy winter days, but it’s crucial to select choose wisely, always choosing options with balanced nutrition profiles, low sodium content, and minimal additives. Dineamic ready-made meals are crafted with health in mind and a commitment to flavour, quality and nutritious whole foods. They offer wholesome ingredients and portion-controlled servings that make it easier to maintain a balanced diet amidst hectic schedules. By opting for nutritious ready meals like these, you can ensure your family enjoys flavourful meals without compromising their health goals.
- Staying hydrated is often overlooked in winter. Encourage your family to drink plenty of water throughout the day, as cold weather can be deceptively dehydrating. Herbal teas are a comforting alternative and can contribute to your daily fluid intake.
Further to the above, maintaining regular physical activity is equally important. Although outdoor activities may be limited, indoor exercises such as yoga, dance, or home workouts can keep everyone active and boost mood during shorter daylight hours. Consider family activities like indoor swimming or weekend hikes if weather permits.
Ensure adequate sleep for all family members. Quality rest supports immune function and overall health. Establish a bedtime routine and limit screen time before bed to promote better sleep patterns.
Lastly, prioritise mental health. Winter months can bring about seasonal affective disorder (SAD) due to reduced sunlight. Encourage open communication with your family and consider activities like mindfulness, journaling, or spending time in well-lit spaces to combat winter blues.
In summary, a holistic approach to winter health involves nutritious eating, regular exercise, hydration, sufficient sleep, and attention to mental well-being. By implementing these tips, you can help your family stay healthy, happy, and resilient throughout the colder months.
by Karen Inge
Karen Inge is a leading Australian dietitian, award-winning author of books on eating for health, fitness, sport and wellbeing. She has appeared on lifestyle, current affairs and news radio programs and was the nutrition writer for the Australian Women’s Weekly for 17 years.
Karen has a passion for culinary nutrition and has worked extensively with food producers, marketers and the hospitality industry to consider nutrition quality a priority leading to her part ownership of healthy food company Dineamic, makers of nutritious, chef-prepared meals, delivered directly to its customers, many of whom are elite athletes.
