By zp7op
Promoting Health at School
Attending school opens up numerous educational and social opportunities for children, but to maintain their consistent attendance, prioritizing their health is crucial. Close interactions with peers can lead to the spread of common infections like colds, so fostering strong immune systems is essential in determining whether a child enjoys perfect attendance or faces occasional absences.
To enhance your children’s immune health, consider these insights from the specialists at Healthy Family Project.
Nutrition Matters
Choosing foods rich in antioxidants and vitamins can significantly bolster immunity, protecting the body from free radicals that cause inflammation and cellular damage. Vitamin C is known to enhance the effectiveness of immune cells, and a diet high in fiber supports digestive health.
While broccoli is rich in vitamin C, if your children are not keen on this vegetable, try incorporating Broccoli Tater Tots, which offers a stealthy way to include greens in their meals. Mandarins, packed with vitamin C, are also a great dietary addition. Their convenience makes them perfect for lunchboxes or delightful snacks like Frozen Creamsicle Yogurt Bites.
The Importance of Sleep
The Sleep Foundation suggests that children aged 6-13 need between 9 to 11 hours of sleep each night. Adequate sleep helps to regulate the body’s biological rhythms, contributing to healthier well-being.
Encouraging Exercise
Whether participating in organized sports or simply enjoying playtime, encourage regular physical activity to enhance immune responses, especially during the colder months when children tend to spend more time indoors.
Managing Stress
Stress isn’t just an adult issue; children experience it too. Engage in conversations with your kids about anxiety and mental health, as stress can lead to fatigue and weaken their immune system, diminishing their energy levels to combat illnesses.
Stay Hydrated
Proper hydration is vital for optimal immune system functioning, as it aids in the production of white blood cells essential for fighting infections.
Recipes to Boost Immunity
Frozen Creamsicle Yogurt Bites
Recipe courtesy of Healthy Family Project
Prep time: 10 minutes
Total time: 1 hour, 10 minutes
1 mandarin
vanilla Greek yogurt
sprinkles
Place a sheet of parchment paper on a baking tray that can fit in the freezer.
Peel the mandarin and separate it into individual slices. Put a generous scoop of yogurt in a small bowl.
Dip each mandarin slice into the yogurt, covering about half of it. Position the yogurt-dipped mandarin slices on the parchment paper and add sprinkles on top.
Freeze for a minimum of 1 hour or overnight if you plan to pack them in lunches.
Broccoli Tater Tots
Recipe courtesy of Healthy Family Project
Prep time: 10 minutes
Cook time: 25 minutes
Servings: 4
2 russet potatoes, peeled and cut into 1/2-inch cubes
cold water
2 cups broccoli florets
1 large egg
1/2 cup panko breadcrumbs
1/8 teaspoon salt
1/8 teaspoon pepper
1/8 teaspoon garlic powder
Preheat the oven to 400°F.
In a large stockpot, cover the potatoes with cold water. Cover and bring to a boil over high heat, then reduce to low and simmer for 3 minutes. Add the broccoli without stirring, cover, and cook for an additional 4-5 minutes, or until tender. Drain the mixture.
In a large bowl, combine the egg, breadcrumbs, salt, pepper, and garlic powder until just blended.
In a food processor, pulse the potatoes and broccoli 8-10 times until finely grated. Add this mixture to the breadcrumb mixture and stir until combined.
Using a tablespoon, scoop out the potato mixture and form about 40 mounds, shaping each one into an oval before placing them on a parchment-lined baking sheet.
Bake for 10 minutes, then flip and bake for another 10 minutes or until they turn golden brown.
Explore more recipes to boost immunity at HealthyFamilyProject.com.
