By Erika Hung, Accredited Practicing Dietitian

Winter sniffles and daycare bugs are all too common right now. The good news? Nutrition plays a big role in supporting your child’s immune system. Here are five practical tips from the dietitians at The Lifestyle Dietitian to help keep your little one well this season:

Feed their gut with prebiotics

Around 70% of the immune system actually lives in the gut! So, looking after gut health is one of the best ways to support immunity. Foods rich in prebiotics (like legumes, cauliflower, peas, oats and apples) feed the good bacteria in your child’s gut, helping to build a more resilient immune response from the inside out.

Eat the rainbow, especially fruits and vegetables high in vitamin C

Colourful fruits and vegetables provide antioxidants and nutrients that help immune cells do their job. Vitamin C in foods like strawberries, kiwi fruit, citrus fruit, broccoli, capsicum and peas is especially important for immunity and may reduce the duration of colds. The more variety, the better. And yes, even frozen or blended-in options count!

Include iron-rich foods daily

Iron is essential for healthy immune cell production, but it’s also one of the most common nutrients toddlers don’t get enough of. Include foods like red meat, legumes (pulse pasta is a great option), tofu, eggs and foods fortified with iron (like cereals, breads or some formula milks).

Add in zinc-rich foods

Zinc helps immune cells grow and respond to infection. Good sources include yoghurt, legumes, wholegrains, meat and cheese. Aim to offer a mix across the week.

Don’t forget omega-3s

Omega-3 fats have anti-inflammatory benefits and support immune balance. Serve oily fish (like salmon or sardines) two to three times a week, sprinkle chia seeds and flaxseeds on cereal and yoghurt, and look for fortified foods like some formula milks.