Basic rules for children's nutrition
Like all aspects of childrearing, nutrition is an individual decision strongly shaped by personal experience and engagement with the topic. A few basic rules should, however, be included in every nutrition concept:
Plenty of fluids: Children should also drink regularly between meals. Preferably water, teas or heavily diluted juice spritzers.
Plenty of fresh foods: Fresh, cooked, pureed or juiced - fruit and vegetables do not have to be served at every meal, but should at least be on the daily menu.
Adequate fiber: Fiber-rich foods such as potatoes, cereal products, nuts, fruit and vegetables are filling and support digestion.
Salt and sugar in moderation: Very salty or sweet foods should be the exception - if only because other foods suddenly taste "bland" compared with chips, chocolate bars and heavily seasoned convenience products.
Be a role model: Children learn from their parents' behavior - if you set a good example at mealtimes, it will also shape your child's eating habits in the long term.
Perhaps the most important rule of children's nutrition, however, has nothing to do with nutrient contents or satiety: eating should be fun. Take time for shared meals and remain open to new ideas and experiences.
The right nutrition at every age:
Infancy up to two years
From about six months, in addition to breast milk, children need extra energy and nutrients to develop healthily. After your child has become used to the first puree, you should gradually offer new foods – this allows their digestive system to develop and them to get to know the variety of foods. Patience is often required in the first year: some children have difficulty with the dietary change. Take your time and, if necessary, try again after a few days. Sooner or later your child will come to appreciate the new tastes and textures.
Caution: Harsh foods like apples and carrots in pieces should be avoided in toddlerhood, as children can choke on them.
Keep an eye out: Many allergies first appear in toddlerhood. Watch for possible reactions, especially with new foods.
Preschool age
With preschool years, not only family eating habits become influential, but also the daycare menu and the eating habits of kindergarten friends. Most children already have clear likes and dislikes for certain foods by the age of three. These habits often change over time – so don't do too much persuading and instead offer as many healthy alternatives as possible. How much does my child need? How many calories a child needs depends on their size, growth and how active they are. As a rule: children get what they need – sometimes more, sometimes less. As long as your child is not constantly pale or tired, you shouldn't worry too much about the amount of food.
Drink enough: Preschoolers often forget to drink because everything else seems more exciting. Make sure your child drinks water regularly – if necessary you can introduce fixed 'drinking breaks' or encourage your child to drink with straws or a colorful drinking bottle.
Basics: The right 'context' should go hand in hand with eating habits: handwashing, setting the table, using a knife and fork, table manners and of course regular toothbrushing.
School-age children
Growing independence in children makes many things easier, but it also leads to discussions at the table. Try to introduce your child early to the basics of a balanced diet: already at seven or eight years old children can take responsibility for daily shopping and cooking. This way they learn how to handle food and can at the same time implement their meal wishes themselves. Such a foundation helps you take typical preferences for sweet drinks, chips or chocolate bars more calmly.
Unbalanced diet? Deficiencies are very rare in an industrialized country like Germany, even among children who refuse vegetables, fruit, dairy products or meat. Look for alternatives together and avoid too much salty and sweet foods.
Does a vegetarian diet harm development? Children do not necessarily need meat if they otherwise eat a balanced diet. It is more difficult with a vegan diet – parents must be very well informed so that your child receives all the nutrients they need.
Relaxed meals – how to avoid stress at mealtimes
Eating together: Children learn from their parents – also at the table. When eating together they not only learn how to use a knife and fork and table manners, but also how to talk and listen.
Stay calm: Especially with toddlers, mealtimes are rarely relaxed. Try to turn a blind eye for the moment – eating together and with enjoyment is sometimes more important than cleanliness at the table. Calmness also helps with older children who don't like a particular food or with children who fidget while eating.
Add color to food: Variety at meals is not only nutritionally advantageous: colorful vegetables like bell peppers, carrots, corn and broccoli please the eye and make children curious, as do crunchy nuts or homemade croutons with which you can vary soups, salads and casseroles.
Don't force them to finish their plate: Respect your child's natural feeling of fullness. If someone has to eat more than they like, they may develop negative associations with food or overeat as an adult.
Food allergies – what do I need to watch for in children's nutrition?
Of all allergic diseases, food allergies and intolerances are the most common. To this day it is not exactly researched why people are hypersensitive to certain foods. Allergic reactions often occur for the first time at two or three years of age, and quite often the symptoms disappear again after a few years. In principle, however, babies can also be affected, and allergies can still develop in adulthood. It is important to recognize this early and – ideally with medical support – adjust the diet accordingly.
The most common allergens in children include:
Nuts, especially peanuts and hazelnuts
Wheat
Milk or milk sugar (lactose)
Soy
Fish
Egg white
Somewhat less common: Stone fruits, celery and berries
Many parents are unsure, especially when switching from milk to puree, which foods to give their child to keep allergy risk as low as possible. Avoiding certain foods like cow's milk, nuts or wheat from the start is rather counterproductive in children without a high allergy risk: the child's body then has no chance to get used to these foods. It is more sensible to try out different food groups gradually and keep an eye on any reactions.
Possible symptoms of an allergic reaction can include:
Red spots, itching and swelling of the skin, atopic dermatitis
Abdominal pain, bloating, diarrhea or vomiting
Asthma or shortness of breath, scratchy throat
If you suspect an allergy, you should have an allergy test done by a doctor to be sure and to determine any cross-allergies. In everyday family life a food allergy does not have to mean restriction: if you cook yourself, you have the best control over the ingredients and can possibly replace allergy-causing foods with alternatives.
Children's nutrition is up to the parents:
Don't be put off
What children eat depends not only on the parents' nutritional concept. Cultural background also plays a decisive role. While German parents swear by carrots or parsnips for the first puree, in southern Europe people often start with pureed fruit, in other countries cereals such as corn porridge or rice porridge are first on the menu, sometimes also beans, fish or meat. And while we are rather cautious with salt, sugar and spices for toddlers, in many other cultures – including in Europe – children eat from the start the same strongly seasoned food as the adults. None of these different diets is inherently right or wrong – what we eat is also a question of our culture and our personal attitude. All parents are familiar with astonishment and well-meaning advice up to aghast shaking of heads when it comes to questions of children's nutrition. Don't let yourselves be unsettled! As long as your child
receives the nutrients and the energy it needs for its development and
eats with appetite and enjoyment, you can relax. Teach your child the variety our food has to offer – this way you yourself remain open to new impressions and pleasures.
