by Dorothy Lauren O'Connor, MS RD
In spite of all your efforts to stay healthy, your child has caught the bug – a mild cold, but nonetheless a nagging one. Did you know children, on average, get between eight to 10 colds per year? That is generally until kindergarten when they’ve built up their immunity.
Sure they should get plenty of rest and sufficient fluids. (A child around 18 lbs. should get approximately 27 oz., and around 30 lbs., 39 oz.) But what are your best bets for feeding them when they are mildly sick with a little sneezing, a cough and a runny nose?
Diluted fruit juices, water, soup and broth are great ways of replenishing fluids. If your child has a fever, vomiting or diarrhea, follow your pediatrician’s recommendations for replacing fluids. Older kids with a cold may benefit from decaffeinated teas with honey and lemon.
Give Them Some Fruit
There may be no solid evidence to suggest vitamin C will cure a cold, but its antioxidant properties can’t hurt. Good sources of vitamin C include: lemons, oranges, grapefruit and even strawberries.
Offer your child a variety of soft fruits; they are not only full of vitamins and minerals to support good health and immunity, but contain a good deal of water to help support your child’s fluid needs. Frozen sliced fruits are convenient and easy to thaw, and they won’t spoil as quickly as fresh fruit. Here are a couple of ways to serve them:
Slightly thawed fruits, such as blueberries or strawberries, offer a cooling sensation on the throat. Another option is to make or purchase frozen fruit bars (look for those with little or no added sugar.)
Blend frozen fruit chunks into a smoothie using low-fat or fat-free milk or a soy beverage if your child has a milk allergy.
Delight Them with Their Favorites
But don’t overdo it. A sick child may have a poor appetite so serve up mini meals based on their favorite type of foods. Frequent small meals are easier to digest and will help meet their energy needs. Steer clear of rich, fried, greasy foods and lean toward simple starches such as rice and noodles as these are easy on the stomach. Try bananas, rice, applesauce or toast if they are a bit queasy. If you can get in some vegetables, great, but focus more on getting them nourished!
Try Chicken Soup
Try making your own from last night’s roasted chicken or buy low sodium stock. Soup is warm, soothing and an accepted remedy. It will also help provide for your child’s fluid needs. For a more filling soup, add some rice or noodles and cooked, chopped vegetables. A couple tablespoons of oat flour can also be used to thicken soups while heating.
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