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Healthy nutrition of children (not only) in the covid age

Proper nutrition is key to health, especially at a time when we need to have our immune system at full strength. Although diet is not a cure for COVID-19, clinical data indicate that it is important in prevention and may improve the body’s immune response.

That is why, in our kindergarten, we provide healthy and fresh meals on a daily basis that meet the requirements of children’s food, such as lower salt content, reduced spice content or limited use of gluten. Since we prepare fresh meals daily and only from the best ingredients, we are absolutely sure that we serve our pupils good-quality and valuable meals with regard to their nutritional needs. It is also possible to order dietary, vegetarian, gluten-free dishes and other special meals (including organic food and halal and kosher food). You can see the menu here.

Healthy nutrition served by children (with our little help)

The time we now spend with the children at home is a great opportunity to involve the offspring in cooking. If we focus on healthy food, we can encourage our children to eat even foods that are… for example… green !!! In addition, the children will learn the basic hygiene rules (washing hands, cleaning surfaces and avoiding the consumption of certain raw ingredients). Of course, it is necessary to pay attention to safety and entrust children only with such tools that are adequate to their age.

It may seem like you will get more work and you may be afraid of subsequent cleaning, but eventually you will find that cooking together is great fun. Even the fact that even very young children can handle demanding cooking tasks with a little bit of your help.

If you don’t believe it, try drinks at the beginning – tap water is the healthiest and cheapest drink. To improve the taste, you can add fresh or frozen fruits (raspberries, blueberries, strawberries, citrus slices), cucumber or herbs (mint, lavender, rosemary). Let the children choose and pour what they want, usually they will like water more than other drinks. If you’ve done it, you’re ready for a more demanding smoothie…

Spreads are great – mixing, flavoring, color tuning, selection of ingredients. In addition to aromas and tastes, children can try to work with their consistency. You may even get things like beets, carrots, lentils, cottage cheese or even broccoli into your children´s mouths. You can simply smuggle ingredients into spreads that children are not very enthusiastic about.

You will definitely be able to bake together. If you choose a cup recipe instead of weighing, you have won. Even the youngest children can playfully manage to pour measured ingredients into a bowl, enthusiastically watch leavening, decorate and taste. In the case of rolls, you can let them roll them (don’t forget to pull it to the sides), for cakes dispense fillings, for pizza pour salami, cheese and everything else. Do not forget to watch from a safe distance whether it “grows”, gets golden and smells good in the oven.

When preparing more complex menus, you can let the children choose how many ingredients to add or prepare ingredients (peeling vegetables, picking potatoes, mixing eggs). The best practice is to give the children a sniff before putting anything in the pot – whether they think it’s okay (you can see the feeling of the importance of their opinion in their eyes).

Remember, this is also learning. Try to name each of the ingredients, let the children taste and smell it, ideally even touch. Even if your child adds only one thing to the food, even if they just taste it, visually inspect the food or at least have a choice of what will be for breakfast, they will feel very happy and important. In addition, they will enjoy the meal much more.

Tips for strengthening immunity through diet

  • Cook at home, limit semi-finished products
  • Use fresh ingredients
  • Limit salt, sugar and fat intake
  • Pay attention to portion sizes
  • Consume enough fiber
  • Maintain good hydration
  • Enjoy dining with your family

And general rules for stressful situations

  • Focus on your diet
  • Sleep well
  • Watch your drinking regime
  • Do exercise regularly
  • Supress stress