| Children as young as one year can already be included in family meals. The diet, however, should be balanced and varied in order to meet the nutritional needs of the child (and the parents, of course)! Children need a carefully balanced diet to help them grow, stay healthy and “grow up”. This is probably why nutrition can be a highly emotional topic for parents, sometimes causing them headaches. After all, providing healthy meals for children is easier said than done, as they have a different metabolism and different needs than adults when it comes to eating and drinking. So, in addition to the everyday challenge of getting their little picky eaters to eat a healthy diet, parents also have to make sure that their children’s nutritional needs are met. However, one thing should be kept in mind: a child’s diet is a very individual choice of the parents and depends strongly on their own eating habits and experiences. Nevertheless, a few basic principles should always be followed: |
Basic principles of a balanced diet for children
- 1. Staying hydrated: It is imperative that children drink enough water or unsweetened tea throughout the day. Drinks with a lot of sugar or caffeine are not part of a balanced diet. It is best to remind the child to drink in between meals and to serve a drink with each meal.
| 1. Staying hydrated: it is imperative that children drink enough water or unsweetened tea throughout the day. Drinks with a lot of sugar or caffeine are not part of a balanced diet. It is best to remind the child to drink in between meals and to serve a drink with each meal. 2. Fresh fruit and vegetables: Fresh fruit and vegetables are particularly important for children because they are rich in vitamins and minerals. Children reach for fruits and vegetables more often during the day if they are cut into child-sized slices or pieces, and placed in their field of vision (when playing or drawing). 3. Grain and potato: Children’s food should consist mainly of plant foods. Cereals and potatoes are a good basis for this. Wholegrain products are ideal for children due to their valuable components and keep them fuller for longer. 4. Several meals a day: In order to provide children with enough energy to play, romp around and “be a kid,” they require small meals more often during the day. This is because they cannot store energy to the extent that adults can. Between the main meals, simply healthy snacks and snacks such as servings of fruit or vegetable strips. 5. Cooking fresh: Even if parents have little free time for cooking, they should avoid ready-made meals and highly sugared foods. These contain high amounts of artificial flavors and additives that are not healthy. A collection of recipes or a cookbook with fresh but quickly cooked meals can help: this way, you always have suitable recipes at hand for your free time! Maybe the children themselves have an original idea for a meal! 6. Little candy: Children love it, parents would like to eliminate it from the menu: candy. However, a strict ban on chocolate and the like is not exactly advisable, as the children will then only become more curious about candy and may even try to hide the fact that they are secretly eating it. Otherwise, candy becomes really interesting in unsupervised moments. To teach your child a responsible approach to food, it makes much more sense to discuss healthy food choices together than to ban candy from the menu altogether. |
| Preparing and eating meals together has additional important benefits besides the discussion of healthy ingredients and the intake of energy: it strengthens the feeling of togetherness in the family and the joy of eating. Coming together at the dinner table is a good ritual for children. It is essential that they are not forced to eat and that food is neither abused as a punishment nor as a reward. For children, it is especially important that their self-determined favorite dishes are also included on the menu from time to time. But with the right tips and tricks and a balance between foods, you’re always on the right track! |