Things to take into consideration in order to prevent overweight and keep the immune system strong in winter Memorial Service Hospital, Department of Nutrition and Diet. Example: aysu aydın told.Comply with 5 servings of vegetables and fruits per dayNutrition style should be considered as a four-leaf clover. Daily, milk, meat, vegetables, fruit and cereal group (bread, bulgur, pasta, rice) should be fed in a balanced way. Your child should consume 2-3 cups of milk and milk products, 5 servings of vegetables and fruits, thin slices of cheese and 1 egg during the day. Generally, it is useful to make 3 main 2 snacks.Mental and physical performance of children who do not have breakfast decreasesBreakfast is the most important meal of the day. It regulates the energy distribution of the whole day. Mental and physical performance of those who do not have breakfast is low. Children usually don't want to have breakfast in the morning. This is due to the fact that they consume foods that cause them to eat too many calories the previous evening. He doesn't want breakfast because he wakes up in the morning. Therefore, dinner should be fed more light.Children should not be given biscuits or pastries at snacksAttention should be paid to the times of the children who meet the main meals anorexically. It is important not to give high-energy foods, such as pastries or biscuits, to suppress hunger for children near the main meals. Instead, fruit - milk, cheese - bread or nuts should be given at least 2 hours before the main meals. These foods allow children to balance their blood sugar and manage it until the main meal and eat the main meals more appetite.Vitamins and mineral storage of winter vegetablesIn winter, consumption of vegetables and fruits is of great importance to strengthen the defense system. Carrot, cauliflower, pumpkin, spinach, Jerusalem artichoke, Brussels sprouts, chard, celery, leek, broccoli, radish winter vegetables; apple, tangerine, orange, quince, pomegranate, grapefruit, banana and kiwi are winter fruits. The nutrients that your child should consume in winter:Pumpkin; It is rich in vitamin A, beta-carotene, iron, potassium, sodium, phosphorus, calcium and magnesium. Contributes to healthy bone development in children. Constipation problem is very good. When you take the pumpkin, take it unpeeled and you must peel. In this way, it does not lose its nutritional value. Be careful not to cook too much otherwise the nutritional value will decrease. You can use pumpkin in your meals and make soup.Leek; It is rich in vitamins A, C, K and B6. It should not be consumed too much since it contains only a high percentage of sodium. It contributes to bone and tissue development.Jerusalem artichoke; It is rich in iron, vitamin C, phosphorus and potassium. It has the effect of increasing body resistance. It is very useful for the intestines because of the substance called inulin.Chard; It has an appetite, indigestion and positive effects against cough.Celery; Contains vitamin A, folic acid, B6, B1, B2, C, E, K vitamins and calcium, potassium, phosphorus, zinc and iron contains. It has the effect of increasing mental and physical performance.Ways to make children love vegetablesGenerally, children do not like consumption of vegetables. Apart from the classical cooking methods, these vegetables can be loved by children with different presentations. If the child eats other vegetables and does not want to eat 1-2 vegetables persistently, it is useful not to force.Go beyond traditional cooking techniquesFor those who don't like spinach, crepes with spinach, pie or egg spinach can be made. Celery, grated in yogurt with carrots, can be served with walnuts or celery soup can be preferred. The leek can be cooked with red mullet or roasted in low fat and made with eggs. It can be used in salads or soup with broccoli cheese. It is important to go outside of traditional cooking techniques and cook in the style the child likes. In fruit consumption, children should not eat uniform fruits. Each fruit should be given in a balanced way during the day. Instead of freshly squeezed juice, the fruit should be eaten. If you want to drink fruit juice to avoid loss of nutritional value should be drunk immediately after squeezing.