A healthy diet is essential for children to grow and thrive. These are the best tips on how to feed your child healthily!
Children need sufficient amounts of vitamins, minerals, fibre, proteins, carbohydrates and healthy fats because they are still growing. We recommend a healthy diet with plenty of fruit and vegetables (vitamins and fibre!), fish and few animal products such as sausage and meat. With fats you should prefer healthy vegetable fats (olive oil, sunflower oil, linseed oil) with unsaturated fatty acids. Animal products contain saturated fatty acids, which are considered less healthy. They should therefore only be included to a limited extent in a healthy diet. Also important are cereal products (whole grains), which provide carbohydrates and fibre. Snacks and sweets also have to be moderate!
1. A balanced diet contains all the nutrients a child needs to grow and prosper.
It also has an effect on the child’s exercise behaviour and vice versa. The food should contain all nutrients that provide your child with the necessary energy for playing and exercise. A healthy diet includes many plant foods such as vegetables, fruit, cereals and grain products as well as potatoes. Animal foods such as meat, sausage, fish, eggs, but also milk and dairy products such as cheese, curd cheese and yoghurt should be more economical on the children’s plate. This also applies to salt, sugar, sweets, snacks and high-fat food. Foods with a high proportion of saturated fatty acids, such as chocolate cream, chips or flips, are less healthy.
2. Regular meals:
Make sure that your child does not constantly stuff something into his or her body while walking or passing by – this could promote overweight. Regular meals ensure that your child is supplied with the necessary energy and nutrients throughout the day. At the same time, solid meals such as breakfast, lunch and dinner structure the daily routine. One warm and two cold main courses and at least two other snacks are recommended. Between meals there should be about two to three hours without food (also no snacks).
3. Eat together:
You should eat together with your family at least once a day. Because children are curious – the same goes for food. And don’t forget: Parents are role models when it comes to eating! If the family table offers lots of food to discover, which you also eat yourself, this is an Eldorado for children. You have a good chance that your child will enjoy the food as well. From about one year on, children can eat almost anything that adults also eat. It is best to confront your child with a variety of smells, colours, consistencies and tastes of food.
4. Children’s food:
Special children’s foods are not recommended, which are often enriched with various nutrients such as fibre, milk, minerals or vitamins. Examples are children’s flakes, children’s milk or children’s and junior menus. They are simply superfluous for healthy child nutrition because they do not offer any health benefits. On the other hand, they often contain lots of sugar and fat – and therefore lots of calories. Salt and healthy saturated fatty acids are also often found in children’s foods. In a nutshell: Keep your hands away from children’s food.
5. Your child – a vegetarian?
A vegetarian or even vegan diet is the trend. Vegetarian food is also healthy for children – provided you follow a few rules. Your child needs many nutrients for growth. Vegetables, fruit and wholemeal products are particularly rich in nutrients. Regular consumption of dairy products, eggs and fish protects against a lack of proteins, vitamins and minerals. The supply of iron, protein, zinc, calcium, vitamin B12, vitamin D and omega-3 fatty acids is particularly important. You can prevent iron deficiency with cereals and cereal products (oats and millet in the form of muesli, bread or cereals). Legumes and iron-rich vegetables (fennel, courgettes, spinach) and salads should be served several times a week. Vitamin C improves iron uptake. Orange juice, paprika and apples are particularly rich in vitamin C.