* The outcomes of this diet depend on the person's individual predispositions and cannot be guaranteed in every person. We advise you to consult your doctor before you start a diet programme.
A healthy diet for kids – Dos and Don’ts
The way to someone’s heart is through their stomach. We love our children and it is therefore natural that we only want the best for them. But how to decide what the best is? Stick to four basic rules: quick preparation, high-quality seasonal ingredients, nutritional balance and fun. And remember – what you learn when young comes handy when old!
Healthy eating starts with you
Our children hold an unforgiving mirror to us. Let’s be honest – what does your breakfast look like? If you just quickly gulp down a coffee, you can’t blame your little one for not being able to sit nicely at the table, no matter what you put in front of them. Sit down with them and lead by example. On weekdays, it’s worth getting up earlier. At weekends, you can channel your passion into an indulgent breakfast and try one of our recipes. How about some mini pancakes with banana? It’s a known fact that the morning sets the tone for the rest of the day.
Hydration for small children
How can you make your child drink regularly? First of all, everything in moderation. According to some guidelines, school-age children should drink between 1.5 and 2 litres of fluids a day. However, there is no universal figure. The fluid volume is determined by the child’s age, body weight as well as the level of their activity. If your child won’t drink unless forced to, you can try some of the following tips. Help your kid choose a pretty straw and turn your place into a pretend café where you mix some nice drink that you will then enjoy together. Let your child decide whether they want to add some herbs or pieces of fruit to their drink. Buy your child a bottle with pictures on and set them a task to drink until the liquid is in line with one of the pictures. In short, make drinking fun and not a chore.
What are the ideal drink choices for children? Always make sure to avoid sugary drinks (Coke, shop-bought juice, etc.). Try some of the following: still water, water with lemon, water with herbs, diluted fruit juice, vegetable juice, fruit tea or herbal tea.
Does your child have a sweet tooth?
Excessive sugar consumption can lead not only to obesity but other problems too. However, if your child is used to eating sweets, do not despair. Just try to wean them off slowly. Have a think about how their love for sweet things actually developed. Do you, by any chance, keep a bottomless box full of sweets, lollipops and chocolates in your cupboard? What is it that grandma brings for the kids when she comes for a visit? Does your little angel go on sweet hunts into the pantry because he is bored? Do you automatically put sugar in their tea because that’s what you do for yourself? All these habits can be slowly eliminated. Instead of two, add just one sugar cube into a cup of tea. Or even better – a spoon of honey. Although a perfect sweetener doesn’t exist, remember that “less is more”. Limit the number of sweet things you buy and next time grandma is due to visit encourage her to bring some fruit instead.
A quick recap - vegetables, fruit, fats and protein
Children can have as much vegetables as you like them to have. You can simply add the veg to every meal or you can put them in a bowl for the kids to help themselves during the day. This could be a good trick to discreetly make your kids eat their greens. They won’t do it just because you say so. However, if the vegetables are freely available, the kids might have a bite now and then and before you know it the bowl is empty! When it comes to fruit, you need to monitor its amount due to a higher sugar content. If your child is not too keen on fruit, try making fruit skewers. Take a skewer and thread some strawberries or grapes onto it. Who knows, such a creative presentation might tempt them!
Not all fats are the same. Make sure that you use high-quality oil, such as olive or rapeseed, as well as nuts, seeds, dairy products, butter, eggs, sea fish and avocado. Why not have a go at one of our avocado recipes? In terms of protein, half of the kids’ intake should come from animal protein (meat, eggs, dairy products). Protein is extremely important for the body. Protein deficiency can hinder a child’s growth and development, lead to muscle wasting as well as fatigue.
An easy snack when on the go
Mornings are simply a challenge! Have breakfast, get dressed, brush the teeth, make snacks for the kids and off you go to the nursery, school and work. The key to your success is to get on top of the preparation. Our practical lunch box will come in handy for your child’s school snack. It comes in two colours – blue and green. For orders over 55 € from our e-shop, you will get the box for free.
Vanilla curd cheese snack
You will need (for 4 portions)
- 500ml full-fat milk
- 250g full-fat curd cheese
- 1 sachet of vanilla pudding
- 1 tbsp honey
- fruit – to taste
Prepare the vanilla pudding as per instructions on the packet, just swap the sugar for a tablespoon of honey. Cover the pudding with cling film and let it cool. Mix the pudding with the curd cheese and your home-made curd cheese snack is done! You can decorate the top with the fruit of your choice (apricots, peaches, citrus fruits, etc.)
We hope that you and your kids will love it!
Author: Tereza Břízová
Photos: KetoDiet, Unsplash