The 10 most important nutrients for a healthy diet

What do children really need?

Get big and strong? That’s what most children want. In order to grow and develop properly, your body needs many nutrients. But what foods are they in, and how much should your child eat? I have compiled an overview of the most important vitamins and minerals for you in this article.

When my daughter comes out of school at noon, the first thing she always asks is, “What’s for lunch?” When it comes to pancakes, noodles or minced meat, I can enjoy a “Mmmh, tasty! However, if I mumble a bit about cauliflower or a vegetable pan, she will make a face before I eat. “Vegetables must be” is my standard saying. Unfortunately, she doesn’t seem particularly convinced.

Children need more vitamins than adults

Do you know it? You may wonder whether this daily battle for a healthy diet is really necessary. My answer is: Yes, it has to be! It doesn’t work without vitamins.

Because children are not little adults. Their metabolism is completely focused on growth and development. In relation to their calorie requirements, children need significantly more vitamins and minerals than adults.

To develop healthily, your child needs a colorful and healthy mix of natural, fresh foods.

Healthy child nutrition contains:

mainly vegetable foodstuffs (fruit and vegetables)
in moderation animal foods such as meat, fish, eggs and dairy products
used sparingly, oils, butter, margarine
sufficient liquid, water and unsweetened tea are best
Children with one year: 0.5 litres per day
from 2 to 6 years: 0.75 litres per day
from 6 to 12 years: 1 litre per day
afterwards: 1.5 litres per day

How many vitamins does my child need per day?

Not only what your child eats, but also the amount of vitamins and minerals is important for a healthy diet. The German Nutrition Society (DGE) has published the recommendations for this.

My tip: Your child’s brain also needs healthy food!

Not only does your child need the right nutrients to grow physically, his or her brain also needs healthy food. This is the only way for your child to concentrate on a long day at school and be fit for homework in the afternoon.

The 10 most important nutrients for your child and in what they occur

calcium

That’s why it’s important

strengthens bones and teeth

It’s in there.

Milk; dairy products (especially cheese), green leafy vegetables, broccoli, nuts

How to cover the daily needs of a 5-year-old child (example)

1 glass of milk and 1 slice of cheese

folic acid

That’s why it’s important

ensures that new cells are formed and can grow

It’s in there.

green vegetables; wholemeal products; fish; egg

How to cover the daily needs of a 5-year-old child (example)

1 paprika with 1 portion potatoes and peas

magnesium

That’s why it’s important

strengthens the muscles, provides for stable bones and teeth – important for the stimulus transmission of the nerves!

It’s in there.

whole grain products; milk and milk products; mineral water; poultry; fish; nuts; potatoes; some fruits, e.g. bananas

How to cover the daily needs of a 5-year-old child (example)

1 portion of oat flakes or (sugar-free) cornflakes with yoghurt, served with 1 banana and 1 glass of mineral water

That’s why it’s important

involved in the production of thyroid hormones – which are important for growth as well as bone and brain development

It’s in there.

Sea fish such as cod and haddock; seafood; spinach; broccoli; iodised table salt

How to cover the daily needs of a 5-year-old child (example)

120 g redfish

iron

That’s why it’s important

responsible for oxygen transport in the body; strengthens muscles and bones

It’s in there.

Meat (liver, beef and turkey); pulses; spinach; chanterelles; oat flakes. Important: Plant iron is better absorbed together with vitamin C (e.g. a glass of orange juice)!

How to cover the daily needs of a 5-year-old child (example)

150 g beef and 1 portion spinach