1. Healthy drinks
Tap water or still mineral water is the first choice. If your child tolerates it and likes it, they can also drink carbonated water. Unsweetened fruit, herbal and tea without added flavors are also suitable thirst quenchers. Sweet drinks such as lemonade, iced tea, soft drinks or fruit juice are unsuitable for children. 150 millilitres of apple juice contain about five cubes of sugar, which is naturally present in apples. If juice, then at most mixed as a spritzer . Cola, green and black tea, coffee and energy drinks contain caffeine and are absolutely unsuitable for children.
2. Fruits and vegetables
They contain plenty of vitamins, minerals, fiber and secondary plant substances. Children benefit most from these health benefits when they eat at least three servings of vegetables (raw, salad or cooked) and two servings of fruit daily. Fruit and vegetable juices can occasionally be substituted for one serving. But it is better to eat apples, and broccoli, because chewing them makes you feel full for longer.
Buy everything as fresh as possible (preferably seasonal and regional), only store it for a short time and only prepare it immediately before consumption. Many children eat more fruit and vegetables when they are served bite-sized pieces, are allowed to cut them down themselves, or are allowed to put together their own mix from different varieties.
3. Milk and dairy products
Nutritionist recommends about three servings a day . This can be (butter) milk, yogurt or cheese . They contain high-quality protein, vitamins and minerals, but above all calcium for stable bones and healthy teeth. However, since they also contain fat, low-fat variants are the better choice (milk and natural yogurt with 1.5 percent fat and low-fat quark; cream cheese has up to 30 percent fat in the dry matter (F.i.Dr.), semi-hard cheese up to 48 percent F. i. Tr.) Finished fruit yogurt, puddings and dairy desserts contain a lot of sugar and a relatively large amount of fat. Pay attention to the information on the packaging. Natural yogurt with a spoonful of jam or fresh fruit is ideal.
4. Meat, sausage and fish
Animal foods such as meat, sausage, fish and eggs provide high-quality protein and nutrients such as iron and B vitamins. Meat or liver sausage, salami or mixed minced meat are more problematic because they contain a lot of hidden fats. Fish should be on the menu once a week, especially high-fat varieties such as herring, salmon or mackerel. You can “hide” it well in ragout or stew. Fish fingers should be prepared in the oven so that they do not become soaked with fat. Two to three eggs a week is the right amount – this also includes processed eggs in pancakes or pastries.
5. Cereals and potatoes
Grain products such as bread, or oatmeal and side dishes such as potatoes, pasta and rice play an important role in children’s nutrition. Because they provide carbohydrates as a source of energy and high-quality protein, it should be present in every meal if possible. Wholemeal products contain a particularly large number of valuable ingredients: a slice of wholemeal wheat bread contains almost four times as much magnesium as white bread . They also contain more fiber , which ensures a steady blood sugar level and fills you up.
Children usually accept wholemeal bread made from finely ground flour well – available in organic bakeries and shops. “Grain rolls” from conventional bakeries, on the other hand, are often not made from whole grains, but only contain grainy additives. Corn flakes, breakfast cereals with sugar, sweet slices and granola bars, and all heavily sweetened granola mixes are not recommended cereals.