How to feed your child or own pregnancy when feeling the Autumnal colds:

1.Fruit and Veg:

This goes without saying (and we all know it) but try not to worry too much about which they are and just get in whatever you feel like / or can. Both are packed with water too and hydration is key when your body is run down so this is the perfect way to keep on top of liquid intake, especially when your little ones are refusing their usual drinks.

2. Protein:

Protein plays a role in the body’s immune system, especially for healing and recovery. Make up smoothies for the family, add nut butters to your usual breakfast toasts and porridge, and if your children aren’t the greatest fans of meat, give them yoghurts, eggs and beans instead!

3. Vitamin C:

Undoubtedly you’ve been told to load up on it when you’re sick. But did you know this vitamin is crucial for your child’s good health and development too? If you’re dealing with fruit and veg refusal (been there, especially when poorly) try turning into fun and delicious ice lollies, smoothie bowls or blending into yoghurt!

4. Healthy fats:

We’ve said it before and we’ll say it again, all hail the avocado – great for pregnancy and weaning, hurrah! Ever so soft and the uses are endless, they are a great food when sick because they provide calories, vitamins and minerals that your body needs. Bingo.

5. Spices:

Not only do they add depth and flavour to every dish (yes you can even use them in weaning!) they also have so many fantastic nutritional properties. You can add spices to smoothies, soups, stews and baked goods to help keep your mind and body healthy – cinnamon, nutmeg, and turmeric are all perfect for the cosy season, and loved by babies too!

6. Water:

We know. We know. Boring but essential. We suggest beakers and flasks to carry around for yourselves and the little ones (pop them in reachable places for tiny hands – this also works as a great reminder for them to drink and are readily available even if they can’t specifically communicate their needs). If that fails offer foods like watermelon and cucumber, freeze homemade fresh juices, and make funky ice cubs with fruit in as a quick persuasion technique. Mums if you’re pregnant remember how important hydration is for you whatever the trimester, so keep that mug topped up with herbal teas and water by your side.

How do you feed up the family when you’re all feeling the chill? Offer your helpful suggestions at @itsykids for a chance to be shared across our socials.