Part 2: Healthy diet for children, that is fun!
Fruit and vegetables
2 servings of fruit and 3 servings of vegetables – salad per day.
One serving of fruit or vegetables equals a handful. Two hands held to the bowl, is the measure of crushed fruit or salad. Fruits and vegetables are due to their high content of vitamins, minerals and fiber, and their low energy content is very valuable to our diet. Therefore they are very suitable for an afternoon snack.
5 servings of vegetables and fruit should be eaten on day. One of the 5 portions can also be replaced by a glass of fruit or vegetable juice. A part of the daily vegetable consumption should be eaten as a raw food diet.
Give your child and his playmates instead of candy or chocolate, for example, sliced carrots, kohlrabi or peppers. These are not only healthy but tastes fresh and not stick to your fingers!
When cooking vegetables should be cooked only briefly and with a small amount of liquid in order to the vitamin loss is as low as possible. In addition, you would not keep it warm long.
Our tip, If you must go quickly:
Use frozen vegetables. It has a much higher vitamin content than vegetables from cans. Frozen vegetables can be kept long and without much vitamin loss compared to fresh vegetables. That’s why canned fruits are recommended less due to its low vitamin content and added sugars.
Buy fruit and vegetables according to the season and from the region. This is cheaper and also protects the environment!
What if my child does not eat vegetables?
You can change frequently or hide vegetables: eg in sauces, soups pureed or casseroles, as basis for pizza, bread and cheese as skewers with cubes or as finger food (fresh vegetables cut into strips or slices with a dipping sauce made of curd cheese and herbs).
Your child refuses from vegetables at times completely, you can compensate this by more potatoes and fruit.
What if my child wants to eat no fruit?
Provide a fruit salad, plate of sliced fruit or fruit skewers. Your child can simply tuck in between. Fruit is also pureed as a sauce for rice, meal and pudding. You can also use it as a pure juice in milk shakes, yogurt and cottage cheese dishes.
Cereals, cereal products and potatoes
3 servings of bread and 1 serving side dishes (pasta, rice or potatoes) per day
Cereals and derived foods (eg bread and pasta) and potatoes are our most important staple food. Commercially many grain products are offered. If you eat a balanced diet, you would buy especially whole grain products. Note: the dark color of the bread is no guarantee that it is in fact a whole wheat bread! You may also be derived from various additives (eg. as malt extract).
Many children like pasta and rice, also, these supplements cook quickly and easily. Again, there are whole grain varieties. The potato is popular with many children, especially as fries. But freshly boiled potatoes and boiled potatoes puree cooked with milk are also very tasty for adults and children.
Our tip for French fans:
In the frozen variants, there are products that are specifically designed for preparation in the oven.
Milk and milk products
3 servings of milk and dairy products per day
Children absolutely needed milk or milk products, as these foods are important sources of calcium. If your child has refuels enough calcium from a childhood and moves a lot, it prevents premature bone loss.
Milk has a high energy and nutrient content, therefore it is not considered as a beverage, but as a liquid food.
The milks commercially available differ in terms of the heat treatment process (pasteurized, UHT or sterilized) and the fat content (whole milk, skimmed milk or skimmed milk). For children, va pasteurized (fresh) milk suitable with a fat content of 1.5%. The range of dairy products is large: cottage cheese, cream cheese, yogurt, and many cheeses. There is something for every taste!
Our advice if your child does not like milk:
Mix milk with cocoa or pureed fruit. Many children who do not drink pure milk, however, like to eat pudding, rice pudding, semolina pudding or ice cream. You can drinking milk, milk products and cheese in other dishes, such as in casseroles, soups, sauces or desserts, hiding.
Meat, fish, eggs
1 serving of meat, fish, sausage or egg per day
Meat contains important nutrients, high-quality protein and vitamin B12. The body much better absorbed the iron from meat and meat products, than from the grain or vegetables. Nevertheless, should eaten only little lean as possible, meat and sausages. Also pay attention to alternate between pork, beef and poultry meat.
Many types of sausage as liverwurst, salami Lyon have a high proportion of hidden fats. Buy more poultry sausage, ham sausage and ham. Sea fish is the next main source of iodine iodized salt. Many varieties are also low in fat and easy to digest. In your diet fish should be at least onсe a week.
In fish fingers is nothing wrong if you cook in the oven and not in the pan. As a side dish of mashed potatoes is more appropriate than fries. Preschool and primary school children should eat no more than 2 eggs per week. Please keep in mind that even pasta, casseroles and baked goods contain eggs.
Fats and oils
3 4 tablespoons oil or margarine / butter fat per day provides the body not only energy but also unsaturated fatty acids and fat-soluble vitamins that can not themselves form the body. To this extent, fats are important for a balanced diet. For lubrication of bread is suitable both margarine and butter, but you should use both sparingly. For food preparation (eg salads) is particularly suitable sunflower, corn, soy or olive oil.
Except visible fat pay attention to the hidden fats in food. These are mainly found in (string) sausage and cheese but also in walnut praline cream, chips, flips and fries.
Snacking is allowed but in moderation!
1 bar of chocolate or 1 piece of cake per day
Whether in advertising or supermarket: sweets are everywhere. Your child should therefore learn as early as possible and awareness of the gummy bears & Co. Since strict prohibitions sweet often make only interesting, leave quietly a little candy. Convey your child that it enjoys and then deliberately not gulp down just in between. Chocolate, milk, slices, biscuits and cakes, not for that would eat completely, and for that would enjoy the taste. Even thorough it is important to brush your teeth after snacking. Even with the sweets they are crucial!
The candy not must be presents or rewards. How about instead with balloons, pencils or a small story? Eyes on the purchase.
How useful a special children’s food?
In the market there are a wide variety of so-called children’s foods. The selection ranges from junior menu to children’s sausages. Such foods speaking to children with the bright colorful packaging, stickers or enclosed toy. In addition, advertising statements convey how much good with milk or with iodine and calcium the impression that it is these products are tailored to the child’s nutritional needs are food but it is not usually so!
- Children yogurt and other dairy products are mostly too fat and too sweet for children. They often contain aromas, flavors and colors. Moreover, the products are often provided with nonsensical nutrient enrichment. For example, the calcium-rich dairy products are enriched with natural calcium.
- Milk bars are ordinary sweets. They not replace neither dairy products nor a self-occupied breakfast or packed lunch.
- Breakfast cereals for children are made of high recycled cereal. During processing, the main proportion of the vitamins is lost. Therefore, most products are concentrated in retrospect with vitamins and minerals. They contain plenty of sugar (up to 50% by weight, depending on the product) and hardly dietary fiber and therefore do not fill long.
Children food are unnecessary, expensive and usually not replace a balanced diet for children. They offer no advantages over normal foods. On the contrary they are highly processed, whereby its nutrient content is reduced and often contain flavorings and additives (eg dyes). The problem also is usually very high sugar content. Also critical is the enrichment with vitamins and minerals. With frequent consumption the recommended intake levels are quickly exceeded, which may well cause problems. So: get access to normal foods! To ensure that your child is completely provided with everything you need for a balanced and healthy diet.
If you choose foods from organic farming, you thereby promoting environmentally friendly production methods and animal welfare. In organic farming will, inter alia, stresses the plant protection and does not use mineral fertilizers. In addition, without the use of genetic engineering. The terms eco and bio on the food label stating that the product was produced according to the EU Organic Regulation. The printed control number of the inspection body ensures compliance and monitoring of the statutory requirements, so you can be safe as consumers that actually Bio’s inside where it says organic.
Power Breakfast for the day
The breakfast is the springboard to the day. Especially for children a full breakfast after a long night’s sleep is particularly important because of the child’s body uses up all the energy reserves during the night. If breakfast of your child is not sufficient, it is not fully supplied in the first half of the day the nutrients. It’s tired and unfocused. Thus, the body gets the nutrients again and again, several small meals a day are recommended. These include, inter alia, a first and a second breakfast at home and in school.
In the selection of food, note the following:
- The nutritional needs of my child needs to be according to the food groups in the food pyramid!
- What are my child’s appetite?
A child who after getting up not yet hungry should at least have a drink and take a larger second breakfast.
What makes breakfast satisfying?
- a suitable beverage (eg juice spritzer, tea without sugar as possible)
- whole grain bread or cereal flakes
- milk or milk products (cheese, yogurt, cottage cheese)
- fruit or vegetables
- rare sausage or ham, from time to time an egg (maximum 2 per week)
Are less suitable, however, chocolate, cereal and milk bars, cakes, nut nougat cream and cola and soda.
The healthy lunchbox
Many parents think that their child likes to eat cakes and sweets for breakfast or want to take it in the kindergarten or school. However, studies have shown that most children much prefer to eat hearty sandwiches! So what snacks does make to the nursery or school that is healthy and tastes for your child?!
Such breakfast should contain a lot of elements:
- milk or milk product (eg yogurt, fruit curd)
- bread, cereal or other grain product
- fresh fruit or vegetables (eg peppers, cucumber pieces)
Thus equipped, your child in the morning break in the morning and re-energize the other classes focus and follow carefully.
Eating on the fly in fast food restaurant and standing at the baker or butcher is very popular not only among children. In the evaluation of fast foods we are in disagreement. It is not disputed that the frequency and the choice of menus play a crucial role in the issue of healthy or unhealthy. For the evaluation of a fast food menus, you should therefore consider the total daily consumption. It is clear that many classic fast food menus (such as burgers, fries and sausage) are very energetic and at the same time with minerals and vitamins. That’s why we make some alternative menu suggestions.
Eating together it is fun
Food is more than just food intake! It’s a family event where you should devote sufficient time. You should make sure that at least one meal during the week eg breakfast or dinner is held together.
Family meals are daily recurring positive rituals that offer in livingroom. Thus, e.g. all family members speak at a joint dinner about their experiences on the day and plans for the next day. May be minor problems at the table. But keep in mind that eating together it is not the place to be discharged to the conflict.