What is healthy child nutrition?

Food pyramid: For children and adults (c) BLE (Federal Office for Agriculture and Nutrition)

• Drinks

It is important to drink plenty of fluids because our bodies cannot store liquids. Water or unsweetened tea are best. You can drink water from the tap or from bottles. Children under the age of four and breastfeeding mothers should not drink fennel tea. This tea may contain a harmful substance (estragole). 
Your child can drink from a mug, glass or cup.
Drinks such as iced tea, lemonade and juice contain a lot of sugar. Sugar is harmful to teeth and has a lot of calories. This can lead to obesity.

• Vegetables and fruit

Five servings of vegetables and fruit a day is healthy and goes well with every meal. Some children like vegetables and fruit raw, others prefer them cooked or fried. Cut them into bite-sized pieces, but not too small so your child doesn't choke. Many children love pieces they can grab and bite off themselves.

• Grains and potatoes

Grains make you feel full for a long time, especially wholegrains. Eat grains with your child several times a day. Grains can be found in various products: Bread, bread rolls, oatmeal, pasta, rice, … . Wholegrain products are the best choice. They contain many nutrients. Not a grain, but also popular: potatoes. These can be prepared in many different ways: boiled, fried or as mashed potatoes.

• Milk and dairy products

Milk and dairy products contain lots of protein and calcium. Calcium is important for strong bones and teeth. Dairy products include yoghurt, quark and cheese, for example. Your child should eat milk and dairy products twice a day. And preferably plain, without sugar or cocoa.

• Meat, fish, eggs and legumes

You should eat one portion from this group every day: meat or fish or eggs or legumes. You should not eat meat too often. 1 to 2 portions per week are enough. This also includes sausage on bread or minced meat in sauce. Oily sea fish such as salmon, mackerel or herring provide iodine and healthy fat. Here, too, 1 to 2 portions per week are sufficient. You can also eat up to 2 eggs per week. This includes hidden eggs, for example in cakes, pancakes or casseroles. Legumes such as peas, beans and lentils are high in protein. One or more portions per week are recommended.

• Fats and oils

Use vegetable oil for cooking, such as rapeseed oil or olive oil. Rapeseed oil has a more neutral flavor than olive oil. Besides vegetable oil, this group also includes butter and margarine. Use fats and oils sparingly—two tablespoons a day is sufficient.

• Nuts

Walnuts, hazelnuts, almonds, and other nuts contain healthy fats, vitamins, minerals, and fiber. A small handful each day is good. You can mix nuts into muesli, sprinkle them over salads, use them as nut butter, or simply enjoy them on their own.
Important: If your child is under 5 years old, only give them ground nuts, nut flour, or nut butter. Whole nuts can be dangerous for babies and young children. They can choke on them and lose their breath.

• Sweets and snacks

As long as your child is not familiar with sweets and snacks, they will not miss them. Once your child has acquired a taste for them, they may eat a small amount of sweets and snacks once a day. Deliberately after a meal. Sweets contain a lot of sugar. This can lead to obesity and damage teeth.

When is a child under- or overweight?

Every child develops differently. Parents shouldn't worry too much at the beginning. There are developmental phases in which the child is sometimes broad and sometimes tall, depending on its age and growth. 
When your child learns to walk, the fat pads disappear and more muscles are formed. When they are toddlers, children often seem chubby. Between the ages of 5 and 7, your child grows and looks slimmer. Your child will gain weight from about the age of 8 to 10. 
Children develop well from the beginning if they eat according to the food pyramid. There are always times when children do not like certain foods or fruit and vegetables. It's normal. 
Reasons for being overweight are often due to munching many snacks between meals and drinking sweetened drinks. Too much fat and sugar is contained in many foods especially developed for children.

Book suggestion: “Bärenstarke Kinderkost” (Fantastic Food for Kids) from the Verbraucherzentrale (in German)

Eating right at school

A balanced and varied selection of fresh food and regular meals helps your child to learn at school. The first breakfast at home and a second one during the break is good for concentration.

How do I cook a healthy hot meal for children if I only have a little money? 

Children should eat healthy and tasty food. Cook your own food: You don't need much for a balanced lunchtime meal. Cook with fresh ingredients that you buy at the market or supermarket. When buying fruit and vegetables, look out for seasonal fruit and vegetables, it does not always have to be organic.

The seasonal calendar is helpful to look up here (in German).

Once a week you can cook meat and fish. You can also cook a stew or casserole and a sweet milk dish quickly and cheaply. Each meal should be accompanied by a low-calorie drink, preferably drinking water.
Do not buy convenience foods (Fertigprodukte): We have investigated convenience foods for children: The products were too expensive, too salty and contained too much fat (article in German).