MAMA CAN COOK Tricks for sneaking in nutrients into your child’s diet to support their immune system As we brace ourselves for the cooler months ahead, Australians have been warned to expect a surge in colds and flus this winter, after spending last year predominantly indoors. The pandemic’s social distancing measures and increased hygiene practices resulted in a significant decrease in the number of influenza cases recorded around the country and historically, record low years are followed by big flu years . With immunity at the forefront of our minds, it’s a great time to remind you that eating a healthy and balanced diet is integral for maintaining every single one of our body’s organs and cells, which includes our immune system. However, it can be tricky convincing our loved ones to eat more nutritious foods especially for those that are fussy eaters. While education about nutrition with our children is important, sometimes you just have to hide it amongst other foods they like! In winter it can be especially hard to stay away from indulgent, comfort foods, however comfort foods can be healthy too! Essential foods to add to your winter diet include spinach, strawberries, peanuts or a 100% natural peanut butter like Mayver’s, almonds, garlic, ginger, sweet potato and foods that contain omega-3 fatty acids. Omega-3 fatty acids assist in reducing inflammation within the body to support the immune system and are typically found in oily fish. There are also smaller amounts of plantbased Omega-3 in flaxseeds, linseeds and some nuts. Mixing fresh fruit, nuts or peanut butter, ginger and certain vegetables like spinach into an after school smoothie is a great way to sneak in extra nutrients. 26
And similarly for loaded jacket potatoes, swapping out normal potatoes for sweet potatoes that are still covered with your children’s favourite toppings is another option.” Oily fish is not always a favourite of small children but to help them get their Omega3’s via other foods, Mayver’s has launched it’s Omega-3 Super Peanut Butter for those who can’t stomach the fishy flavours, disguised in the taste of peanut butter kids know and love. Peanut butter also can be used as a dipping sauce for fruit and vegetable sticks to disguise the flavour of the vessel. Add more vegetables to your stews and bolognaise sauces and if your child has a super talent for picking out vegetables, you can try cooking the vegetable elements first, like carrot, celery, spinach, sweet potato until they’re super soft and re-adding to your dish to be disguised in the sauce before serving.” Try my immunity hot chocolate with a hidden boost of Omega-3, thanks to Mayver’s Omega-3 Super Peanut Butter for an nutritious yet indulgent treat this winter!
Susie Burrell
Susie Burrell is a qualified dietitian with a masters in coaching psychology.
