A healthy, balanced diet plays an important role in children's development. More and more schoolchildren in Germany are overweight, which often has a negative impact on their physical and mental performance.
The healthy breakfast for school and kindergarten
In addition, children who are overweight often suffer from teasing by their classmates and feel isolated. It is therefore important that even kindergarten children learn what healthy eating is and why it is so important for their own health.
Regular meals are important for children.
Children need regular meals, and much more frequently than adults. Three larger meals and two smaller snacks spread throughout the day are ideal. Schoolchildren and kindergarteners need the most energy in the morning to concentrate and cope with the demands of everyday life.
Breakfast gives you energy for the day, so your child should eat something before school or kindergarten starts.
However, there are children who do not want to eat anything or only want to eat a little early in the morning. Do not force your child to eat, as this will only achieve the opposite. It is important to allow enough time in the morning so that your child can eat breakfast in peace if they want to.
Bread, cornflakes, or better yet, yogurt?
A healthy breakfast includes whole-grain carbohydrates, a piece of fruit or vegetable, and, if possible, a dairy product. How you combine the individual nutrients is up to you and your child's taste. As a general rule, whole-grain products keep you feeling full for much longer than white flour bread, for example.
Sugary foods are not only harmful to teeth, but also cause blood sugar levels to rise rapidly. Your child will feel hungry again after a short time.
It makes little sense to completely eliminate sweet cornflakes or chocolate spread, which is so popular with children, from the diet. Such measures only encourage cravings for sweet and fatty foods. This applies to children as well as adults.
Instead, you should try to get your child excited about healthier alternatives and offer them a variety of healthy products as often as possible. How about bread with homemade jam, cream cheese, or cheese, for example? Your child should also eat an apple or another seasonal fruit with it.
Sausage is also fine, but if possible, choose a low-fat variety such as lean ham or turkey breast from time to time.
Instead of cornflakes, muesli is a good way to lay a solid foundation for the day in the morning.
If your child refuses to eat anything in the morning, you can prepare them warm milk with honey or cocoa instead, so that they don't go to school or kindergarten on an empty stomach.
What could a second breakfast for school or daycare look like?
If your child doesn't eat much for breakfast in the morning, you should make sure that they eat a healthy, nutritious snack at school or kindergarten. Wholemeal bread is a good choice and can be topped with lettuce, cucumber, or tomatoes as desired. This way, you can be sure that your child is getting enough vitamins.
In a well-sealed lunch box, your child's lunch will survive the journey to school or kindergarten intact and stay fresh.
A banana combined with yogurt and another piece of fruit or vegetable also provides sufficient energy. Muesli or cornflakes are less suitable as snacks for kindergarten or school, as these foods are rather difficult to transport and fresh milk is usually not available on site.
Making the right choice when drinking too
Please also ensure that your child drinks enough at school or kindergarten. Most daycare centers provide drinks for the children, but schoolchildren usually have to bring their own from home. Your child will need extra fluids on days when they have physical education classes and on hot summer days.
A water bottle filled with water, fruit juice spritzers, or unsweetened tea is a good choice. Sugary sodas, on the other hand, contain too many calories and do not sufficiently quench thirst. However, tap water can be drunk without hesitation by children aged three and older throughout Germany and is an inexpensive alternative to ready-made drinks.
Tip: With cookie cutters, you can quickly and easily transform simple bread into an appetizing work of art. This is even more true for children than for adults: you eat with your eyes first!
Children should develop a love of food and learn what is good for them.
It is important that your child learns the basics of a healthier and more varied diet at an early age, while at the same time developing a love and enjoyment of food. Therefore, vary their lunchbox from time to time and give preference to fresh seasonal fruit and vegetables that come from the region. Organic products are particularly recommended, even if they are slightly more expensive.
Take your child shopping with you and explain how bread is made and how their favorite cheese is produced. This will teach your child to appreciate food and develop a sense of which foods are really good for them and their body.
Important: Do not force your child to eat! No child will starve themselves voluntarily; they will get the nutrients they need when they need them.
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