Healthy eating has become one of the most important topics for many people. Poor or incorrect nutrition can affect the body and health, particularly when it comes to children. Due to their constant growth, a right diet and the right nutrients are especially important. In today's blog post, we will explain which nutrients are particularly important for children and what an optimal diet looks like in general.
What Optimal Child Nutrition Looks Like
Optimal nutrition is crucial for children as it provides the necessary building blocks for daily activities. When children are active and moving a lot, they need more energy and, therefore, more calories.
However, energy intake is normally regulated by natural hunger. Eating too much can also be detrimental to children—obesity can develop quickly, which is very unhealthy.
How to Get Started with Proper Child Nutrition
There are a few simple but essential building blocks for a healthy and nutritious diet for children. Diversity plays a significant role in this.
Children are very curious and always want to explore! The same goes for food. You can prepare many different meals for your children—varying colors, textures, smells, and tastes lead to the desired success.
From about one year of age, children should definitely participate in family meals. Well-prepared and in the right amounts, a normal family diet can meet the nutritional needs of every child—as long as the diet is varied.
Elaborate recipes or calorie counting can definitely be set aside. Children are simple with their eating habits, even if you might often not suspect that.
The Basic Building Blocks for Proper Child Nutrition
Although child nutrition should not be complicated, there are a few things to keep in mind.
Staying hydrated is arguably the most important aspect of children's diets. Water is the best option—ideally, you should ensure that your child drinks unsweetened or sugar-free beverages. Added sugar is counterproductive for children and their development.
Vegetables, Fruits, and Grains – The Three Basic Building Blocks of Proper Child Nutrition
You should also ensure that the food you prepare contains plenty of plant-based foods. Vegetables, fruits, and grains—these three basic building blocks should be included in every meal. Even if children often shy away from the "green stuff," it is an important part of their diet.
Animal products should be offered in moderation. Meat, fish, eggs, and dairy products can be healthy but should also be consumed in limited amounts.
Additionally, when seasoning, you should be a little more cautious—especially with salt; children often have a different perception than adults. Snacks, sweets, and high-fat products should be avoided as much as possible. Of course, this is not always feasible, but excessive consumption of sugar and certain products can quickly lead to obesity and related diseases.
These Foods Should Not Be Missing in Any Child's Diet
Nutrition is vital for children to reach their full potential—we have already established this. But which foods should be included in children's diets?
Vegetables, legumes, and fruits are the foundational building blocks of a healthy diet. Five servings, as varied as possible, are a great starting point. For instance, slicing an apple or maybe making apple puree? The more varied, the better.
Grains and potatoes are equally essential components of a balanced diet for children, with five servings being sufficient from these food groups. Grains, pasta, rice, and potatoes are delicious and very healthy!
Yogurt, potatoes, and cheese are significant sources of calcium and should also be part of a proper meal plan.
Fish and meat should be included in the diet but only sparingly. Eating fish, for example, is sufficient twice a week. Fatty fish such as salmon, mackerel, tuna, or char should be included. With meat, you can be even more economical. The rule of thumb is to keep it natural and avoid breading.
Breakfast Is Especially Important for Children
Especially regarding breakfast, you shouldn't skimp on children's meals. Just as adults' energy stores diminish during sleep, children's do as well and need to be replenished in the morning. If this doesn't happen, children will struggle with fatigue and low energy throughout the day.
Preparing cereals, yogurt, and milk in the morning is very easy. One of our delicious cereals, such as the Verival Bircher Muesli , not only tastes fantastic, but it is also incredibly healthy. According to the original recipe by Max Bircher-Benner, Bircher Muesli is rich in nutrients and healthy ingredients!
These Vitamins and Minerals Are Particularly Important
We have clarified which foods should be included in children's nutritional plans under any circumstances. But which vitamins and minerals are provided by these foods? And which nutrients must not be missed under any circumstances?
Calcium
Calcium is an essential component of children's nutrition, crucial for bones and teeth. Children between the ages of three and six require 750 milligrams. This can be adequately covered with milk, for example.
Vitamins A, C, D, and E
Vitamin A is crucial for growth and enhances the senses. Vitamin C provides natural defenses, while vitamin D is critical for bone structure and muscles. Finally, vitamin E is essential for cell protection.
Magnesium and Iodine
Iodine helps the body produce thyroid hormones, influencing brain growth. Magnesium is vital for bone and muscle development and is best obtained from whole grains or dairy products.
Complex Carbohydrates as an Energy Source in Children's Diets
Complex carbohydrates are essential not only for adults but also for children. The saying, "Eat up so you can grow big and strong" is not entirely accurate—but if it's used, it's best in reference to complex carbohydrates.
Porridge and Whole-Grain Cereal – The Ideal Breakfast for Children
Simple carbohydrates can be found in industrial sugars and should be avoided as much as possible. Complex carbohydrates are found in whole grains like muesli or porridge , as well as in vegetables or fruits. Oatmeal is also the ideal option for children and belongs to the whole grain category.
Carbohydrates serve as the energy source for children. With the right carbohydrates, you can stay full longer, as complex carbohydrates are absorbed more slowly by the body. This leads to a gradual increase in blood sugar levels, which helps maintain energy levels and avoid food cravings.
3 Healthy Breakfast Recipes for Children's Nutrition
Since healthy breakfast for children should not be neglected, here are three recipe ideas that are particularly suitable for children.
1. Warm Porridge
Porridge or oatmeal is suitable for children of all ages. Due to the contained oats or other cereals, it is particularly easy to digest and provides valuable plant proteins, complex carbohydrates, and fiber . Porridge can be enhanced with various toppings such as fruits, nuts, or seeds, making it the perfect breakfast for any day.
Basic Recipe: Oatmeal
Ingredients
- 250 ml milk or a plant-based alternative for vegans (oat milk, almond milk, soy milk,...)
- 50 g oatmeal (grams of oatmeal)
- 1 pinch of salt
- 2 tsp agave syrup optional
- 1/2 tsp cinnamon of your choice
Preparation
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Boil the oatmeal with a pinch of salt and the sweetener of your choice in the milk or plant drink (preferably while stirring constantly). Cooking the cereal flakes with only hot water is also an option.
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Let the porridge steep for 3 minutes.
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Empty the porridge into a bowl and sprinkle with cinnamon.
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Enjoy!
Nutritional Values
2. Muesli for Children
Muesli and overnight oats are real breakfast classics. They are healthy and can be prepared quickly, making them ideal for children. The best part? Muesli and overnight oats are very versatile, ensuring you won't get bored.
Raspberry-Bircher Muesli
Equipment
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(lockable) jar
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Spoon
Ingredients
- 50 g oatmeal (approx. 4 tbsp)
- 50 g raspberries (fresh or frozen)
- 100 ml almond drink
- 1 tbsp Verival Good Morning Seed Mix (or Flaxseed/Chia Seed)
- 15g chopped almonds
- 1/2 lemon
- 1 tsp. maple syrup
Preparation
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Place the oatmeal, Verival seed mix (or flaxseed) and about half of the raspberries in a glass and mix with the almond drink and the juice from half a lemon.
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Close or cover the glass and leave it in the refrigerator overnight.
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Remove it from the refrigerator, stir well, and mix in the chopped almonds and maple syrup.
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Top with the remaining raspberries. Done!
Nutritional Values
3. Healthy Breakfast Muffins
Healthy breakfast muffins or energy balls are the perfect choice if you need a quick breakfast or if your child enjoys having breakfast at school. They are quick to prepare and can be tailored to your child's individual taste. Paying attention to healthy ingredients is crucial here.
Breakfast Muffins with Cocoa and Banana
Ingredients
- 2 very ripe bananas
- 250 g Verival porridge cocoa banana
- 130 g wheat or spelt flour
- 1 pkg. baking powder
- 85 ml sunflower oil
- 135 g plain yogurt
- 80 ml milk optionally a plant-based drink
For Decoration
- 1 handful of Verival porridge cocoa banana
Preparation
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Preheat the oven to 200°C (top/bottom heat). Line a muffin tray with paper liners.
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Peel the bananas and mash them with a fork.
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Add sunflower oil, yogurt, and milk to the mashed bananas and mix everything together with a whisk.
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In another bowl, mix the wheat flour with the baking powder and the porridge.
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Then, add the dry ingredients to the banana mixture and blend using a hand mixer.
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Distribute the muffin batter into the paper liners and sprinkle some porridge cocoa banana on top.
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Bake the muffins in the preheated oven (middle tray) for about 20 minutes.
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Allow the muffins to cool down and enjoy them.
