5 Winter nutrition mistakes parents make (and how to fix them)

When the chill sets in, it’s easy for good habits to go into hibernation.

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Warm meals, indoor days, and busier schedules often mean our best intentions around our children’s nutrition slip without us realising. But the truth is, winter is when their little bodies need extra support – whether it’s for immunity, energy, or navigating growth spurts. 

After years of working with families through fussy eating, food label confusion, and meal planning fatigue, these are the most common winter nutrition pitfalls I see – and how you can turn them around with simple, practical swaps.

Mistake #1: Forgetting about vitamin D

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With fewer daylight hours and more time indoors, both little ones and adults aren’t getting as much vitamin D as we need. This can affect everything from their immune systems to mood regulation.

The simple fix? Even 10-15 minutes of sunshine can make a difference. Encourage quick outdoor play when the sun’s out and incorporate vitamin D-rich foods like eggs, oily fish, and mushrooms into meals. 

If you’re unsure whether your child needs a supplement, a quick chat with your GP is a good place to start.

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Mistake #2: Replacing fresh produce with ‘comfort food’

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Craving warm, hearty meals in winter is totally normal – but it often means fruit and veg fall off the plate. And while the term ‘comfort food’ often conjures up images of creamy pastas and beige snacks, it doesn’t always mean sacrificing nutrition.

The simple fix? Embrace the season! 

Roasted veggies, warming soups, and stewed fruits can be incredibly nourishing. Winter produce like citrus, pears, apples, and root vegetables are packed with immune-supportive vitamins like C and A.

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Mistake #3: Overlooking iron during growth spurts

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Iron is essential for energy, brain development, and focus – but many toddlers don’t get enough, especially during the colder months when growth spurts tend to sneak up. 

The simple fix? Focus on iron-rich ingredients in family-friendly meals. Lamb, spinach, legumes, and wholegrains can all be easily woven into dishes.

One family-friendly option I love for midweek dinners is an Iron-Rich Lamb Pasta Bake. It features iron-boosting lamb, and wholegrain pasta baked into a nourishing, familiar meal that’s comforting and easy to prepare ahead.

 

Mistake #4: Relying on processed convenience foods without reading labels

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We’ve all been there: it’s 3pm, the kids are hungry, and you grab whatever’s closest. But many packaged snacks marketed to kids are high in added sugar, sodium, and preservatives – even the ones with ‘natural’ claims.

The simple fix? A quick check of the ingredients list can tell you a lot. 

If sugar’s listed in the top three, or there are more than five things you can’t pronounce, it might be worth reconsidering. When the snack cravings hit, I like to whip up a batch of Apple and Date Oatie Bites – made with oats, flaxseed and Bellamy’s Organic Freeze-Dried Apple Snacks. They’re naturally sweet, packed with fibre, and perfect for lunchboxes or post-nap munchies.

For busy mornings, my Pear-fect Berry Chia Pudding is another go-to. It’s quick to prepare, full of omega-3s, and works just as well warm or cold – a comforting way to tick the nutrition box without the fuss.

Mistake #5: Not understanding additives and labels

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It’s easy to assume labels like ‘natural,’ ‘organic,’ or ‘made with real fruit’ mean a product is additive-free – but that’s not always the case. 

In Australia, the term ‘organic’ isn’t tightly regulated unless it’s backed by certification, which means some products may use the label without meeting the proper standards. 

If you’re choosing organic for your family, it’s worth taking a closer look. Always check for certification from recognised bodies like ACO, and read ingredient lists carefully – especially on packaged foods. A short, simple list with ingredients you recognise is a good sign. 

The simple fix? Keep it simple. 

Avoid unnecessary colours and preservatives, learn to spot hidden additives, and stick with brands that are transparent about their ingredients and sourcing. A little label know-how goes a long way. Brands like Bellamy’s Organic, for example, are certified by ACO.

That means their products meet strict standards from farm to pack – giving parents confidence they’re choosing genuinely organic, additive-free options.

Final thoughts

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Winter nutrition doesn’t have to be perfect – but with a few simple tweaks, it can support your child’s immunity, energy, and development through the colder months. 

If you’re feeling overwhelmed by the amount of information out there, my Real Food Rating is designed to help families confidently choose additive-free packaged foods and find easy swaps that work in real life.

Because sometimes, the best thing we can give our kids this winter is a warm meal, a full belly, and a little less stress at the dinner table.