The healthy mix for a proper diet basically consists of the balanced composition of animal and plant foods. Optimum energy production is largely made up of carbohydrates (50-55 percent) such as grains, vegetables, potatoes and fruits.
Proper nutrition as a power donor for children and adolescents
Only a small proportion of fat (maximum 30 percent) from vegetable fats and oils and a small proportion of animal and vegetable protein (10-15 percent) is necessary.
If a natural balance is achieved here, the child is well looked after and does not need any supplements.
How to recognize malnutrition?
Does the child eat one-sidedly, such as purely vegetarian, without milk, with too much meat, with sweets and pastries or mostly sweets, then a lack of fatty acids, trace elements and vitamins can adjust.
If predominantly one flavor is preferred, for example salty, sweet, sour, this dulls the natural taste sensation. Therefore, it is important to get children used to eating at least a snack from any food.
How often do you eat and how much for a proper diet?
A healthy and optimal diet ensures 3-5 mealtimes throughout the day. At least one warm meal should be included. Well, the stomach feels when hunger does not even arise.
As a snack, you can enjoy fruits and vegetables, some bread or pastries. For warm meals potatoes, brown rice, pasta, vegetables or salad are recommended. Alternately offer small fish and meat side dishes. As a drink, still water, fruit and herbal tea is cheap. Drinking sugar should be avoided, as fruit juices already contain a sugar content of 10 percent.
Milk has a variety of important ingredients such. As calcium, phosphorus, protein, zinc, iodine and vitamin B2 and B1, which are particularly important in the growth phase. If there is a milk allergy, consult a nutritionist.
Eating is a matter of nature
Often adults measure their child's food intake according to their own eating habits. Care should therefore be taken not to give children adult portions.
The body usually gets what it needs. It is normal that children do not eat the same every day. Depending on the age, type of body, physique and physical activity, the diet should be adjusted individually.
Calm and petite children would be overwhelmed with large amounts of meat and fat, but instead need light food, as their metabolism can handle this better. Pre-cooked vegetables and warm meals are best distributed in small quantities throughout the day.
Rules can encourage enjoyment
A few simple food rituals are important to make your stomach feel good. Because a healthy digestion begins at the first bite. For eating we need above all time and rest. Therefore, a short break before and after the meal is important. Distraction such as radio, TV, reading or excited conversation should be avoided. And as with the big ones: "The eye eats with you."
The sweet extra is allowed
The preference for the sweet taste is probably innate, because even mother's milk tastes sweet.
A total sweets ban will be difficult to enforce. Even the Food Pyramid has given the treats a place under the heading "Extras", a group of tolerated foods.
Sweets are not forbidden in principle. However, the Research Institute for Child Nutrition (FKE) recommends that you do not take more than 10 percent of the daily energy intake in the form of "extras". For example, for 7-9-year-old children, these are around 180 kcal or about 45 grams of sugar or 20 grams of fat.