Children need a lot of energy and nutrients. 3 main meals and 2 snacks are ideal: breakfast, lunch, dinner, and 2 snacks. One meal per day should be a warm meal. Get your child used to fixed mealtimes. Do not give your child any additional snacks or sweet drinks between meals. But they should always drink water.
A good breakfast is a great way to start the day. A healthy snack helps your child stay attentive in kindergarten or school. In the afternoon, people are often in a bad mood and have little energy. A healthy snack in the afternoon brings back the energy.
Remember: Drinking enough is also important for performance.
Regular meals
Breakfast
A good breakfast with the right nutrients is important to start the day right. The best breakfast is a serving of wholemeal cereal flakes and a serving of milk. It is perfect if it also includes fruit and vegetables.
Bread rolls with nougat cream or jam should be the exception. Also, your child should rarely eat sugary breakfast cereals.
Ideas for breakfast:
Many children like muesli. Wholemeal cereal flakes with milk or natural yoghurt and fruit are a healthy breakfast with the right nutrients. Ground nuts go very well with it. Be careful: Muesli from the store often has a lot of sugar in it. Make your own muesli mix, together with your child.
You can also have wholemeal bread with a vegetarian spread, ham, or cheese for breakfast. Add pieces of vegetables.
Recipe ideas
Power breakfast for dreamy bears
Sweet polenta for cheerful kittens
Does your child not want to eat breakfast?
This could help:
Snack
Suitable food for a snack:
- fruits
- vegetables
- milk
- wholemeal cereal flakes
Sandwiches, homemade muesli or sliced fruit and vegetables are quick and easy to prepare. Wholemeal bread with a vegetarian spread, cheese, or ham is a good idea for a mid-morning snack. Add vegetables to the sandwich, such as tomatoes, cucumber, or radishes. Or put extra vegetables in the snack box. Your child should always have water with them.
You can use small cool bags or put cool packs in the bag to keep snacks fresh.
Do your child not eat fruit and vegetables at snack time?
Tips:
Mittagessen und Abendessen
A healthy meal includes vegetables, potatoes, and cereal products, like wholemeal pasta or wholemeal bread. Protein is also important. It can be found in milk products, eggs, fish, meat, or pulses like lentils and beans.
Variety is important. Always offer your child different foods.
Recipe ideas
Little Red Riding Hood's delicacies
Colourful toast sticks with Ratz-Fatz
Tips for cooking
These tips help you to get good, healthy food on the table:
