{"id":1303,"date":"2022-07-21T17:05:02","date_gmt":"2022-07-21T17:05:02","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=1303"},"modified":"2022-11-30T15:44:06","modified_gmt":"2022-11-30T15:44:06","slug":"how-to-keep-your-child-healthy-during-covid-19","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/how-to-keep-your-child-healthy-during-covid-19\/","title":{"rendered":"How to Keep Your Child Healthy during COVID-19"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">If you\u2019re wondering how to keep your child healthy during COVID-19 you are not alone. Staying at home more often with the kiddos can be a challenge. With the cold weather still lingering, getting motivated to go outside can be tough! It\u2019s also easy to default to good ole comfort food or order something fast for dinner, when you\u2019ve had a busy day of multi-tasking. &nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Now that we\u2019ve eased ourselves into the new year, there\u2019s no better time to get the family back on track. So, what are some ways to keep your child healthy during COVID-19? Keep reading to find out!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>First things first, can I \u201cboost\u201d my child\u2019s immune system?<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">With children in and out of school, there has been an overwhelming amount of information online about questions related to \u201cimmune-boosting\u201d foods and supplements to keep your child virus-free and healthy during COVID-19. Despite what you may have seen online, the short answer to this question is&nbsp;<strong>no<\/strong>. There is no single food, supplement or natural health product that will prevent, treat or cure colds or viruses like COVID-19.<sup>1<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Instead, it would be helpful to focus on&nbsp;<strong>supporting<\/strong>&nbsp;your child\u2019s immune system \u2013 to keep it functioning normally and strong.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Many different factors play into supporting a strong immune system. Some of these factors include healthy lifestyle habits such as exercising, adequate sleep, managing stress, and eating a healthy, balanced diet. We will focus on factors we feel you can take control of starting today. So, let\u2019s jump in!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Focus on Finding&nbsp;<em>your<\/em>&nbsp;Healthy<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">It\u2019s no surprise, we hear it all the time in podcasts, articles and on TV\u2026.to stay healthy, we need to make healthy food choices. What does healthy eating mean and where do you start? &nbsp;First off,&nbsp;<a href=\"https:\/\/www.dietitians.ca\/DietitiansOfCanada\/media\/Documents\/Resources\/NM2021-Activity-Guide-English.pdf?ext=.pdf\">there is no one-size-fits all approach to healthy eating<\/a>, it looks different for everyone and healthy eating shouldn\u2019t be restrictive. It should be positive, enjoyable and satisfying. It can include choosing foods sometimes because they give your body nutrients, even though you might prefer the taste of something else. It includes eating foods occasionally that don\u2019t fit into any of the food groups just for the sheer pleasure of their taste.&nbsp;<sup>2<\/sup>&nbsp;Be adventurous and take your children on a journey of food discovery, find your own healthy as a family. To get you started, we\u2019ve compiled lists and tips that focus on supporting your child\u2019s immune system through delicious and nutritious food choices.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Here\u2019s our top list based on the Dietitian&#8217;s of Canada\u2019s recommendations, to help support immune function.&nbsp;<sup>1<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>These healthy food choices include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Vegetables and fruits,<\/li>\n\n\n\n<li>Whole-grain foods,<\/li>\n\n\n\n<li>Protein foods and,<\/li>\n\n\n\n<li>Limit highly processed foods<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Let\u2019s start with vegetables and fruits.<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">There\u2019s a reason you often hear, \u201ceat the colours of the rainbow!\u201d Vegetables and fruits have very important nutrients such as fibre, which keeps us regular, vitamin C and A are natural infection fighters, Vitamin D plays an important role in supporting the immune system and minerals like magnesium can help support immune function. Plus, colourful vegetables and fruits are more nutritious and richer in \u201cantioxidants\u201d compounds.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>These include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Pears<\/li>\n\n\n\n<li>Apples<\/li>\n\n\n\n<li>Berries<\/li>\n\n\n\n<li>Broccoli<\/li>\n\n\n\n<li>Peaches<\/li>\n\n\n\n<li>Carrots<\/li>\n\n\n\n<li>Bell Peppers<\/li>\n\n\n\n<li>Avocado<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">It will help if you have these fruits and vegetables ready to grab and eat in the fridge for a quick and healthy snack if your child is hungry throughout the day.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Celery, carrots, and cucumber with hummus<\/li>\n\n\n\n<li>Adding bananas, mango, or berries to lower fat yogurt<\/li>\n\n\n\n<li>Canned peaches packed in water<\/li>\n\n\n\n<li>Freeze seedless grapes<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tip:&nbsp;<\/strong>Fruit juice and fruit juice concentrates can be high in sugar. Replace sugary juice at mealtime with water. Always do your best to choose raw or cooked veggies or fruit instead of juice!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Whole Grain Foods:<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Did you know that\u00a0<a href=\"https:\/\/cdhf.ca\/en\/increase-your-fibre-intake\/\">whole-grain foods<\/a>\u00a0contain three elements of grains? These include bran, endosperm and the germ. Whole-grain foods are a healthier choice than refined grains because whole-grain foods include all three parts of the grain.\u00a0<sup>3<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">White enriched flours have the bran and the germ removed, and unfortunately when removed, so are most of the nutrients. Whole grains contain significantly more fibre, protein and vitamins than foods made from enriched white flours. Read the ingredient list and choose foods with the word \u201cwhole-grain\u201d followed by the name of the grain, like: whole-grain oats, or whole-grain wheat.&nbsp; Whole wheat foods are not whole-grain, but can still be a healthy choice as they contain fibre.&nbsp;<sup>3<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Some ways to get your kids to eat more whole-grains include:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Offering whole-grain crackers or whole-grain baked pita \u201cchips\u201d as a snack<\/li>\n\n\n\n<li>Serving your favourite oatmeal for breakfast<\/li>\n\n\n\n<li>Opting for a cereal made with whole-grains, and top with fruit slices or berries and milk<\/li>\n\n\n\n<li>Using whole-grain pasta in place of traditional enriched white pasta<\/li>\n\n\n\n<li>Instead of stir-fry made with white rice, let the kids try whole-grains like brown rice, quinoa, barley or farro! Or take a baby-step approach and mix white rice with a new whole-grain variety.&nbsp;<\/li>\n\n\n\n<li>Having whole-grain toast with nut butter and banana as a snack<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Pro Tip:&nbsp;<\/strong>If your child is looking for a late-night snack, try popping your own popcorn. Yes \u2013 popcorn is a whole grain and can be a very healthy snack when lightly seasoned and is F-U-N to make!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Protein:<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/cdhf.ca\/en\/protein-and-fibre-managing-appetite-and-staying-fuller-longer\/\">Protein<\/a> plays an important role in the body\u2019s immune system and can come from different sources. Consider incorporating protein foods that come from plants, as they can provide more fibre and less saturated fats than other types of protein foods. Lean meats, seafood, poultry and eggs are also a great source of iron, zinc, and Vitamin B-12 which can help support the immune system too!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Protein power, what does this look like for kids?<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try foods such as:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eggs<\/li>\n\n\n\n<li>Nuts and seeds such as peanuts, almonds, cashews and nut butters<\/li>\n\n\n\n<li>Fish and shellfish like shrimp and salmon<\/li>\n\n\n\n<li>Beans, peas and lentils such as chickpeas, black beans and kidney beans<\/li>\n\n\n\n<li>Lower fat dairy products like milk, yogurt, and lower sodium cheeses<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>For snack and meal ideas, try these yummy options for the kids:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Nut butter with celery or spread on toast<\/li>\n\n\n\n<li>Lower fat yogurt with fresh fruit<\/li>\n\n\n\n<li>Hummus with fresh veggies<\/li>\n\n\n\n<li>Nuts and seeds (but make sure they are sliced or slivered, as they can be a choking hazard for young ones!)<\/li>\n\n\n\n<li>Hard-boiled eggs<\/li>\n\n\n\n<li>Make up a lentil soup ahead of time to have for lunches<\/li>\n\n\n\n<li>Have a meatless, bean burrito bowl night<\/li>\n\n\n\n<li>Add tofu to your stir-fry<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Limit Processed Foods:<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">In addition to what you do eat, significantly cutting down or removing highly-processed foods in your child\u2019s diet, will help improve and support the production of immune cells and antibodies. Highly processed foods (yes, loved by our kiddos) include: sugary drinks, cookies and cake, chocolates and candies, sugary breakfast cereals, and fast food. We know this can be tough, so try to eat them less often, in smaller amounts, and replace with healthier options.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Try:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Making homemade versions of your child\u2019s favourite treats such as healthier muffins, or pancakes. <a href=\"https:\/\/food-guide.canada.ca\/en\/recipes\/\">There are a ton of great options\u00a0from Canada&#8217;s Food Guide here.<\/a><\/li>\n\n\n\n<li>Replacing those sugary drinks with water<\/li>\n\n\n\n<li>Choosing leftover baked chicken instead of deli meats for kids sandwiches<\/li>\n\n\n\n<li>Making steel-cut oats instead of the sugary instant oats<\/li>\n\n\n\n<li>If you do eat out, look for a healthier option on the menu for the kids<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Dealing with Picky Eating<\/strong><\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Picky eaters can be a challenge for parents, especially when trying to establish healthy eating habits. Children are more likely to accept a new food the more often they are exposed to it.&nbsp; Always remember, you can re-introduce an unfamiliar food again later, if you\u2019re little one isn\u2019t a first-time fan!&nbsp;<sup>4<\/sup><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Be sure to add variety. Try experimenting with one new vegetable or fruit a month, get the kids involved. Have them help choose that new fruit or veggie.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Tip:<\/strong>&nbsp;Smoothies are a fun was to eat fruit and frozen fruits are just as nutritious as fresh, it\u2019s all the same mixed up in a blender. Have the kids create their own signature smoothie. They can wash and peel the fruit, add nut butters and ice in the blender. They can make you a smoothie breakfast in the morning! Don\u2019t be afraid to step outside your comfort zone, add fresh or frozen kale or spinach or some added vitamin power!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you feel like your child is coming up short in terms of achieving their dietary needs, you may consider trying a nutritional supplement to help. One we like to suggest is&nbsp;<a href=\"https:\/\/pediasure.ca\/en\">PediaSure.<sup>\u00ae<\/sup>&nbsp;<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">PediaSure<sup>\u00ae<\/sup>provides complete, balanced nutrition to help support kids&#8217; growth and development, and each bottle provides 26 vitamins and minerals, and 9.3g of protein! With flavours like chocolate and vanilla, you can add these in your smoothies or other recipes like&nbsp;<a href=\"https:\/\/pediasure.ca\/en\/recipelist?filter=breakfast\">healthy pancakes and waffles<\/a>! They also taste great chilled or paired with their favourite recipe for that extra nutrient kick.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Make time to stay physically active, but also stay safe during COVID-19.&nbsp;<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Apart from eating healthy, getting exercise is another great way to support your child\u2019s immune system. One great way to keep your child healthy during <a href=\"https:\/\/cdhf.ca\/en\/covid-19-helpful-links\/\">COVID-19<\/a> is to go for a family walk.\u00a0<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Walking is such a great form of exercise, no matter your age. If it\u2019s a nice sunny winter day, why not go for a little walk together? Take this time to leave the screens behind and talk and bond with your child. All the while giving them the exercise they need to stay healthy!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Lastly, lead by example!<\/strong><\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Whether it\u2019s getting more exercise or eating healthier with children, it\u2019s important to lead by example! A lot of these food tips apply to parents too. Prepare and eat healthy foods with your kids and encourage fun new activities each month! Kids are more likely to make healthy habits and choices when you do! With these tips you and your child can stay healthy during COVID-19 and everyday.&nbsp;<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large is-resized\" id=\"infographic\"><img decoding=\"async\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/11\/How-to-keep-your-child-healthy-1-791x1024.webp\" alt=\"\" class=\"wp-image-7390 lazyload\" width=\"593\" height=\"768\"\/><noscript><img decoding=\"async\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/11\/How-to-keep-your-child-healthy-1-791x1024.webp\" alt=\"\" class=\"wp-image-7390 lazyload\" width=\"593\" height=\"768\"\/><\/noscript><\/figure>\n<\/div>\n\n\n<div style=\"height:24px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-fe48e5de wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link wp-element-button\" href=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/08\/How-to-keep-your-child-healthy.pdf\">Download the How to Keep your Child Healthy during COVID-19 Infographic<\/a><\/div>\n<\/div>\n\n\n\n<div style=\"height:43px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n<div class=\"gradient-divider\"><\/div><div class=\"sponsor-block\"><p><p>This program is supported by an unrestricted educational grant from Abbott.<\/p><\/p><div class=\"sponsor-details\"><div class=\"photo\" >\n<a target=\"_blank\" href=\"https:\/\/www.ca.abbott\"><img decoding=\"async\" class=\"lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/Abbott-logo.webp\"  \/><noscript><img decoding=\"async\" class=\"lazyload\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/Abbott-logo.webp\"  \/><\/noscript><\/a>\n<\/div>\n        <\/div><\/div>\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\" style=\"font-size:14px\"><strong>References:<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\" style=\"font-size:14px\">\n<li>Advice for the general public about COVID-19. (2021). Retrieved from https:\/\/www.dietitians.ca\/News\/2020\/Advice-for-the-general-public-about-COVID-19<\/li>\n\n\n\n<li>Godfreyson, A. (2012, October 23). The art of healthy eating. Retrieved from https:\/\/www.healthyfamiliesbc.ca\/home\/blog\/art-healthy-eating<\/li>\n\n\n\n<li>Health Canada (2020, October 14). Eat whole grain foods. Retrieved February 25, 2021, from https:\/\/food-guide.canada.ca\/en\/healthy-eating-recommendations\/make-it-a-habit-to-eat-vegetables-fruit-whole-grains-and-protein-foods\/eat-whole-grain-foods\/<\/li>\n\n\n\n<li>Health Canada (2020, October 14). Healthy eating for parents and children. Retrieved February 25, 2021, from https:\/\/food-guide.canada.ca\/en\/tips-for-healthy-eating\/parents-and-children\/#section-3<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re wondering how to keep your child healthy during COVID-19 you are not alone. Staying at home more often with the kiddos can be a challenge. With the cold weather still lingering, getting motivated to go outside can be tough! It\u2019s also easy to default to good ole comfort food or order something fast [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":6450,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"cdhf2022_sponsors_meta":[],"footnotes":""},"categories":[60,75],"tags":[10],"class_list":["post-1303","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","category-infographic","tag-covid-19"],"acf":{"article_writer":[101]},"featured_image_src":"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/Mom-and-son-cooking.webp","author_info":{"display_name":"Sophie Allan","author_link":"https:\/\/cdhf.ca\/en\/author\/sophie-allen\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Keep Your Child Healthy during COVID-19 - Canadian Digestive Health Foundation<\/title>\n<meta name=\"description\" content=\"How to keep your child healthy during COVID-19. 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