Cereals and potatoes: the number one source of energy
Children should eat whole grains very often, which they can get from bread, rolls, pasta, oatmeal and rice. They contain many vitamins and minerals such as vitamins B and iron, as well as filling fiber. Whole wheat bread does not have to be dark and hard to chew on: There are also types of breads which have a very fine ground. Potatoes, especially in combination with eggs or cheese provide high-quality proteins. Peeled, foil or oven potatoes are virtually fat-free and the beloved French fries lose some of their calories when they are cooked in the oven instead of in the fryer.Vegetables and fruit: Get fit
Fresh fruit and vegetables are full of minerals and vitamins, as well as secondary plant compounds and have few calories. But unfortunately, fruit and vegetables do not seem to be in the hit list of the most popular foods among children. They often do not like whole fruit such as apples, pears or oranges. However, they love small cut fruit or colorful fruit salads which are made from sweet fruits. And the strips in between are made of cucumber, carrot, cabbage and peppers. Drinking fruit and vegetable juice directly is highly recommended. Children like slightly sweet-tasting vegetables such as carrots, peas or corn. Colourful pasta with a homemade sauce of fresh tomatoes, carrots, peppers, onions and corn can convince even the most stubborn vegetable molds.Milk and milk products: You gain strength!
Children need plenty of calcium to build strong bones and teeth. They should drink a glass of milk (200 ml), 1 slice of Gouda (45% fat, 30 g) and 200 g of natural yoghurt, this recipe meeting the daily requirement for children between 3 and 10 years old.The calcium content of milk when heated and the fat content do not matter. To save fat, your child should drink more low-fat milk (1.5% fat) than whole milk (3.5% fat). Special children's yogurts and milk drinks with fruit flavor instead of the promised fruit often provide a lot of hidden fat and sugar, which add to the color and flavor. Give them plain yogurt to drink and fresh fruit to eat. Mixed shakes made from bananas, fresh or thawed berries with milk or butter milk look great and taste delicious.
Fish - Nutrient treasure for the little pirates
Fish should be on the menu at least once a week. Besides iodine, it provides further valuable nutrients such as proteins, fat soluble vitamins, fatty acids and fluorine. Easily digestible fish is ideal for children, especially fish fillets, which have no bones. Fish is always good with vegetables and rice or pasta. Note that fried fish has more fish fat, just like fish sticks. Cook the fish in the oven or make sure the oil drips off well.Read salmon recipes books to get more cooking ideas.Meat, sausages, eggs - Less is better!
Meat contains high quality proteins, iron, zinc and B vitamins, but it is also high in fat and cholesterol. For example, salami and sausages contain 30 to 40 percent fat. Choose lean varieties such as turkey, roast beef or ham without fat edges. Meat and sausages should not be included on the menu more than three to four times per week.
Tip: Hearty vegetarians should have their meal decorated with all kinds of funny faces and so on: a red bell pepper as a mouth, a carrot nose and two olives for the eyes. Eggs provide high-quality proteins, but also have plenty of cholesterol and saturated fats. One to three eggs per week are therefore the maximum children should consume.You can even learn how to grill vegetables so your meals are always healthy.
