The arrival of more wintry weather, combined with little ones going back to school and nursery, can only mean one thing… cold and flu season is upon us. And, with the added challenges of Covid-19, keeping well is high on everyone’s agenda.

Having a healthy diet, including lots of fruits and vegetables, is key for an effective immune system to help protect against infections and other diseases. Remember that no one food is recommended over another and eating a variety of foods will help to maintain a healthy balanced diet. Here are some of my favourite foods to keep you and your family healthy this Autumn, and beyond.

 

Leafy Greens like spinach and kale

 - Vitamin A
 - Vitamin C
 - Folate

Top tip: Chop a handful of kale or spinach into a tomato or cheese sauce for a veg boost. Our Green Smoothie is also a great way to pack in the green goodness.

 

Cheese

 - Vitamin A
 - B12
 - Folate
 - Zinc

Top tip: Grate some cheese over your soup or mash-topped pies for added goodness and flavour. Cheese cubes also make a nutritious savoury snack for little ones.

 

Berries

 - Vitamin C
 - Antioxidants / phytonutrients

Top tip: Berry smoothies make a delicious breakfast or vitamin-packed after-school snack. Try this Purple Smoothie from the Little Dish Family Cookbook.

 

Eggs 

 - B6
 - B12
 - Vitamin D
 - Selenium

Top tip: Poached, boiled or scrambled, eggs are a winner of a dinner. Serve with wholegrain toast soldiers and some chopped cucumber and pepper sticks for a delicious toddler tea.

 

Fish 

 - B6
 - B12
 - Copper
 - Vitamin D
 - Iron
 - Selenium

Top tip: Gently poach some haddock or cod in milk or cook in a tinfoil parcel in the oven. When cooked flake the fish into pasta with a spoonful of pesto for a yummy mini meal.  If time is short, try our Classic Fish Pie, which contains bite-sized pieces of salmon and pollock in a cheese and leek sauce, topped with a potato and root veg mash.

 

Fortified breakfast cereals 

 - B6
 - B12
 - Iron
 - Vitamin D
 - Zinc

Top tip: Fortified cereals make a great breakfast, full of nutrients and perfect for when time is of the essence. Add fresh berries and seeds on top for extra goodness. 

 

Oranges

 - Vitamin C

Top tip: Chop an orange into eight pieces and let your little foodie loose! They will love being able to have a go at holding the pieces of orange and eating the juicy middle.

 

Nuts & Seeds 

 - Copper
 - Folate
 - Selenium
 - Zinc

Top tip: Sprinkle sesame or poppy seeds over your little one’s bowl of soup, broccoli florets or cooked carrot sticks for added goodness. And chopped pecan or cashew nuts are delicious sprinkled on a warming bowl of porridge.

 

Meat

 - Copper
 - Iron
 - Zinc

Top tip: Our Beef Meatballs are a delicious meal that the whole family will love. Little ones can help roll the meatballs and sprinkle cheese on top for a calcium boost. 

 

Yogurt

 - Beneficial Bacteria
 - Vitamin B12

Top tip: Our delicious Fruit Yogurt Pots make a nutritious breakfast or a delicious post-nursery snack. The beneficial bacteria in the natural yogurt may help support tiny tummies to stay healthy and happy.


We hope these foods help keep you and your family fighting fit. 

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