It’s inevitable– no matter how much we focus on hand hygiene, immune-supporting foods, and getting enough rest, sickness is going to happen when you have kids. As a dietitian and mom of three, I know that pang of worry when I see my kids feeling unwell.
It can also feel really overwhelming! Schedules shift, work gets missed, and comfort becomes the main priority. As we all know too well, sickness is part of life with kids, but knowing how to nourish your little one during these times can help support their recovery. Here’s what you need to know about food and hydration when your child is feeling under the weather, whether it be a stomach bug or a cold.
How Can I Boost My Baby or Toddler’s Immune System?
Spoiler alert–you can’t (and shouldn’t). As a dietitian, I often hear the phrase “boost the immune system.” However, boosting the immune system isn’t actually what we want to achieve—it’s not only impossible but could also lead to potential health issues. The truth is, while there are no “immune-boosting foods” per se, there are nourishing foods that we should regularly consume to support immune function. So the goal is to maintain a balanced and well-functioning immune response that helps prevent infections and illnesses.
Instead of searching for elusive “miracle foods”, I say let’s focus on practical nutrition tips to support your baby or toddler’s natural immune function throughout the year. Learning Tree families, there’s nothing new here! Incorporate a variety of colorful fruits and vegetables, whole grains, lean proteins, and healthy fats into their meals. Foods rich in vitamins C and D, zinc, and probiotics can help support immunity.
Additionally, plenty of hydration and adequate sleep play a crucial role in keeping your little one’s immune system in check. Let’s dive into some more tips.
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Forget the “BRAT” Diet
The BRAT diet (bananas, rice, applesauce, and toast) has long been a go-to recommendation for kids with upset stomachs, but I say it’s time to move past this outdated advice (with some caveats!). The BRAT diet came about in the 1920s as a way to manage diarrhea and vomiting because it was thought that bland, low-fiber foods were easy to digest and would give the gut a break.
Now, if these are the foods that are most comforting to your child when they’re feeling unwell, by all means, go for it! But it’s not always the best course of action. The reason I don’t love it? It’s overly restrictive and doesn’t provide enough of the nutrients your child needs to recover. The BRAT diet lacks essential vitamins, minerals, protein, and fats that help the body heal and regain strength after illness.
Instead of limiting your child to just these four foods, continue to offer a variety of nutritious options they enjoy. Craving a peanut butter sandwich or some soup? Let them have it! The key is to provide small portions to avoid overwhelming their sensitive stomachs while still giving them the nutrients they need. A study from the National Institutes of Health suggests that a broader diet, including protein and fat, is more beneficial for recovery than sticking to just bland carbs. Even the American Academy of Pediatrics now advises parents to move away from the BRAT diet in favor of continuing balanced meals to support faster recovery.
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Focus on Hydration
When your child is unwell, keeping them hydrated is THE top priority. For infants under one, continue breastfeeding or formula feeding as usual. For toddlers and older children, water is essential, but you can also offer electrolyte drinks like Pedialyte, diluted juice, or broth.
Small sips every 15-20 minutes can help prevent dehydration without overwhelming their stomachs. If they feel up to it, a smoothie or a fruit popsicle can also be great options.
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Be Flexible
While the Division of Responsibility in Feeding is helpful for fostering positive eating habits long-term, it can take a backseat when your child is sick. In other words, offer more flexibility in what, when and how you serve food.
If they prefer a familiar comfort food over what’s served, let them choose. Whether it’s crackers and cheese on the couch or a popsicle, trust their instincts—they need nourishment and comfort right now.
Bottom Line
When your little ones are feeling unwell, keep them hydrated and nourished with a variety of foods they enjoy. And, as always, continue those hand-washing habits to help prevent the spread of illness! If your child’s symptoms persist or worsen, don’t hesitate to consult with a healthcare provider for guidance.