Healthy and varied nutrition for children – but how?

Let's be honest: Even as adults, we face our own daily challenges with eating, both in terms of enjoyment and reason.

But trying to explain to a four- to five-year-old child that something he likes is unhealthy while something he finds disgusting is healthy can leave some parents in despair.

There are even families who eat healthily overall, but a child stubbornly refuses to eat unless they get chips and sausages every time. Sometimes even the best tips and tricks don't help!

However, a balanced and healthy diet can also be easy and delicious for children. For their mental and physical development, it is extremely important to provide the body with all the necessary nutrients and sufficient energy. With a few helpful tips, you can even get your child excited about it!

Get used to a balanced and varied diet early enough

An effective tip to encourage your child to accept and enjoy healthy food is to offer a variety of fruits and vegetables at an early age. Persistence pays off here. Parents should always include raw food or vegetables in meals. However, it is important not to put pressure on the child so that they do not develop an aversion. Over time, they will eventually be able to eat, especially if mom and dad set an example themselves.

Consider your own approach to different foods. Often, foods that parents reject do not end up on the table, even though they may be important for your child. A good example of this is the consumption of fish, which some parents find reluctant. However, fish contains important omega-3 fatty acids. If little fish is served, make sure your child gets other sources of omega-3 fatty acids, such as high-quality vegetable oils or fish oil supplements . These essential omega-3 fatty acids are particularly supportive of your child's healthy brain development.

But what does a healthy diet for children look like?

Simply put, children should enjoy food, be full and recharge their batteries. Basically, children should neither eat too much nor too little, but only eat what their bodies need.

A healthy diet for children should contain all the important nutrients, such as good fats, proteins and carbohydrates, as well as vitamins and minerals. It is also important to ensure a varied selection of foods.

In general, recommendations for a healthy diet do not differ between children, adolescents and adults.

But especially for children and adolescents in growth phases, a balanced diet should ensure that physical and mental development, concentration and the immune system are supported.

The most important tips from the German Nutrition Society (DGE) at a glance:

• Enjoy predominantly plant-based foods
• Prefer whole grain products
• Eat lots of fruit and vegetables (5 portions daily)
• Choose water or other calorie-free drinks
• Daily milk and dairy products are recommended by the DGE
• Enjoy meat and sausage in moderation (about 3 portions per week)
• Eat fish once or twice a week
• Use vegetable oils (e.g. olive oils, linseed oils are best used in cold cooking)
• Reduce sugar, salt and hidden fats (e.g. in sweets, baked goods or sausages)

If you offer your child mostly water or unsweetened teas and prefer plant-based foods, you are already doing a lot right!

Fruit and vegetables in particular provide important vitamins, minerals and fiber and should be offered at every meal. The rule of thumb is: at least five portions of fruit and vegetables per day, two of which should be fruit and three of which should be vegetables, with one portion being roughly the size of a (child's) fist.

What you should avoid with your child

Sugary drinks such as lemonade should only be offered rarely, for example on special occasions such as a visit to a restaurant. Pure fruit juices contain vitamins, but also a high sugar content in the form of fructose. It is therefore advisable to offer these diluted rather than spritzers.

Many foods made specifically for children also often contain large amounts of sugar (e.g. ketchup). It is therefore important to pay attention to the ingredients. If sugar is at the top of the list of ingredients, the product is similar to a candy.

You should also rarely include industrially processed foods in your child's diet. Examples of frequently highly processed products are carbonated and sugary soft drinks, sweet and salty snacks, ice cream, chocolate bars, cookies, margarine, frozen pizza, chicken nuggets, sausages and instant soups.

Last but not least

Don't be discouraged if there are times when your child isn't enthusiastic about your great ideas for healthy and balanced eating. Make sure your child always has access to healthy and varied foods.

There are lots of ideas and tips in books and on the internet about how to quickly and easily create healthy meals for children. From fun animal-shaped raw food plates to creative plate landscapes with mountains of puree and broccoli forests.

With a little imagination and patience, you will certainly be able to inspire your child to eat a balanced and healthy diet!

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