It can seem overwhelming keeping our kids healthy, especially during cold and flu season, but it doesn't have to be! Here's a few simple ways to keep kids healthy.

1. Feed them more plant-based foods 

Plant-based foods are full of vitamins and minerals that help boost the immune system. It can be as easy as offering them an apple or orange for a snack and including more fruits and veggies in their meals. Something I try to do almost every day with my son is give him a smoothie because it's an easy way to pack in a lot of nutrients into one drink!

One smoothie he loves is the green strawberry smoothie recipe I put below. Strawberries are packed with vitamin C and they're one of the best foods to help boost immunity! It's green from the spinach but I promise you can't taste it! If they're not a fan of green just leave it out.

2. Keep them Hydrated 

A good recommendation is to offer kids the same number of cups of water as their age, up to 8 years old. So if you have a 2 year old, offer them 2 cups of water. My son has a water bottle that he keeps with him throughout the day. Keeping them hydrated with water will help them stay healthy.

3. Take a Vitamin D supplement 

There have been numerous studies that show a deficiency in Vitamin D is linked to increased risk of illness and infections. I give my son a spray of Vitamin D supplement every day and my husband and I also take it. Please speak to your doctor about this before taking it, especially about dosage.


Immunity Boosting Strawberry Smoothie

Strawberries are a great source of vitamin C and they help to boost the immune system. This smoothie tastes more like a strawberry dessert but it's packed with health benefits!
Course Drinks
Cuisine American
Keyword gluten-free, strawberry smoothie, vegan
Prep Time 5 minutes
Servings 1
Author Megan Lawson Evans


  • 1 cup Dairy-free Milk or Water
  • Handful of Spinach
  • 1 cup Frozen Strawberries
  • 1 tbsp Flaxseeds
  • 2-3 Dates


  • Add all the ingredients to a high speed blender and blend until smooth and creamy. Make sure to taste it before you pour. If you need it sweeter add more strawberries or dates. Enjoy!

You Might Also Like