Nutrition for children

Nutrition for children

Nutrition for children

Eating with children is considered the "Pièce de Résistance" in family life. There is hardly a family who cannot sing a song about endless discussions about food and the frustrations associated with it. Nevertheless, the right nutrition is of central importance for young people in growth.

The same applies to children: balanced nutrition

It’s actually easy, because once again the food pyramid forms the basis for the menu plan: five servings of lettuce, vegetables and fruit, sufficient carbohydrates (bread, pasta, rice, potatoes, legumes) as well as milk and milk products belong on the plate every day.

Two to three times a week, the food is enriched with lean meat or sausage, twice with fish and with two to three eggs. Fat – preferably vegetable oils – should be used with caution. Of course, sweets or sweet drinks are also allowed from time to time – but in well-dosed, manageable quantities. Children should eat a warm meal every day. It doesn’t matter whether it falls at noon or in the evening. However, the meal in the evening should not be taken until shortly before going to bed.

Particularly important for children: Znüni and Zvieri

In contrast to adults, children cannot bridge the time between the main meals as well. That is why tasty, healthy Znüni and Zvieri play an important role. The change is also important here. Whole-grain breads with lean ham, cheese or vegetarian spreads, supplemented with a little raw food, provide a new energy kick. Dried fruits, a few nuts and raisins dampen the craving for sweets.

Fresh fruit, ideally cut to fit your mouth, or colorful vegetable stalks round off the snack. Yogurt and curd cheese with juicy berries or wholegrain crackers with cream cheese also provide the three cheese highs with fresh energy and also provide valuable nutrients. Children should always have a drinkable drink with them. So that the little ones don’t get bored with water and herbal tea, you can treat the little ones to a juice spritzer in between.

What to do when the dining table becomes a battle zone?

Unfortunately, children often do not adhere to their parents’ eating plans. They refuse to take any vitamins and, with dreamy security, demand food with as little nutritional value as possible. But coercion does not help. In a relaxed atmosphere, a child is more inclined to try something new than when he feels under pressure. Children are small individualists.

It is therefore important for each individual to find out how to “cheat” a few healthy nutrients into their food. Some will like to eat vegetables made into soup. Others like when carrots, kohlräbli or hot peppers are served as finger food with a fine dip. Others loathe vegetables or salad; on the other hand, they eat the fruit in the Bircher muesli without looking up. However, it would be counterproductive to want to do a sweet trade ("if you eat the spinach, you get an ice cream")! It is more promising if the parents set a good example and at the same time exert as little pressure as possible.

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Christina Cherry
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