Child nutrition: 9 tips against stress

1. "My child likes to eat fish fingers or frozen pizza"

Let's face it: we all like to eat them. Frozen and ready meals are designed so that they not only meet the taste of the children. Fish fingers taste good to children because they are so crispy, says Mathilde Kersting from the Research Institute for Child Nutrition, Dortmund. But the breading contains - because of the fat - unnecessarily many calories. If there are fish sticks only every 14 days, fried in valuable rapeseed oil and with potatoes and salad as side dishes, that's okay. For other convenience foods, first take a look at the list of ingredients: A pizza with salami is usually quite fat compared to a vegetarian.

Tip: Upgrade finished pizza with additional fresh vegetables.



The right recipe:

Favorite Pizza

For 2 pieces of oven to 220 degrees, convection 200 degrees, gas stage 5 preheat. Rinse 250 g of tomatoes, pat dry and finely chop. Tomato, 2-3 tablespoons tomato paste, 1 teaspoon olive oil and 1 teaspoon ground oregano. Season with a pinch of cayenne pepper and sprinkle with 2 ready-to-bake wholemeal pizza bases (300 g).

Rinse 1 yellow pepper, pat dry and remove seeds. Cut in half 80 g mini mozzarella balls. Pizzas with pepper rings, 6-8 thin slices of salami (reduced fat) and mozzarella topping and drizzling with 1 teaspoon of olive oil. Bake pizzas for about 10 minutes. If necessary sprinkle with small basil leaves. 585 kcal per piece, E 26 g, F 20 g, KH 75 g. In addition: 1 glass of orange juice.

Tip for ready made pizza: If children like peppers, then they prefer crunchy and raw. Take advantage of this preference and upgrade finished pizzas with finely chopped or finely chopped red peppers, which are sprinkled over the pizza after baking.



2. "My child does not like fruit at all"

If you refuse fruit, you can drink a glass of juice instead and should eat more vegetables. Most children like raw food and then just chew carrot or cucumber instead of an apple.

The right recipe:

Vegetable fritters with dip

For 4-5 portions of 3 eggs, 1 pinch of salt, 200 ml of naturally cloudy apple juice, 150 g of wheat flour (type 1050), 1 pinch of baking powder and 1 teaspoon of mild curry powder. Clean 500 g of cauliflower, rinse and divide into small florets. Rinse 1 coarse zucchini (200 g), pat dry and cut into 1-2 cm thick slices. Clean 150g of medium sized mushrooms with a dry cloth of remaining earth crumbles.

Heat 1 l rapeseed oil for frying. The frying temperature is reached when small bubbles rise on a wooden spoon immersed in the hot oil. Pull the pieces of vegetables through the dough and bake in portions in the hot oil for about 4 minutes. Drain on kitchen paper.

For the dip Mix 150g of sour cream, 1 tsp of mustard and 2 tsp of liquid honey. Stir in 2 tablespoons finely chopped herbs (parsley, dill, 2 sage leaves) and season with salt and freshly ground pepper.

435 kcal per serving, E 15 g, F 23 g, KH 42 g.



3. "Cooked vegetables are pushed to the side, is that okay?"

Unfortunately no, because the selection of vegetables that can be eaten raw is very limited. Sure you can cheat some of cooked vegetables, such as pureed carrots in the tomato sauce or zucchini in the potato fries. But beware: hiding food can also become a game where kids with a detective's sense succeed in sorting out the secrets of the kitchen. Better talk openly about the ingredients and explain why it tastes good.

The right recipe:

Vegetable Shashlik with peanut sauce

For 3 servings, cut 3 poultry sausages into 1 cm thick slices. Rinse 6 cocktail tomatoes, 1 zucchini (200 g), 1 red and 1 green pepper and pat dry. Halve the paprika, core it and cut it into equal squares. Cut the zucchini into a long, rectangular piece of vegetables and slice into 1 cm thick slices. Finely chop remaining pepper and zucchini sections, cover and set aside.

Tomato, vegetable and sausage pieces alternately on 6 shashlik skewers and fry in 4 tbs rapeseed oil on medium heat for about 8-10 minutes from all sides.

For the dip sauté remaining vegetables, 1 chopped leek onion and 3 chopped cocktail tomatoes in 1 teaspoon rapeseed oil. Salting and peppering. Purée the vegetables, 2 tablespoons peanut cream, juice of 1/2 lemon and 2 tablespoons sour cream with the hand blender, season with salt and serve to the shish kebab.

Approx. 330 kcal per serving, E 13 g, F 26 g, KH 11 g. In addition: Risi-bisi or brown rice.

4. "My child wants to eat the same thing every day."

"The supply determines the demand - if parents cook varied, then the children will soon like more dishes," says nutritionist Maria Flothkötter from the consumer service aid in Bonn. A ritualized family meal per day should be in spite of all the rush in there. These include not only schnitzel and potatoes, but also fruits or vegetables. Prepared pieces are often enjoyed as appetizers.

To bring children to new dishes: The child is allowed to choose two or three foods that she totally rejects. About that is then no longer discussed. Everything else is tested again and again in small portions - three florets broccoli or four beans creates everyone, and that is important for the taste development. At about the age of three, children are skeptical about new tastes and consistencies. It is best if parents cook normally and try the child again and again - preferences change. Deleting food from the plan because the child rejects it does not help and can lead to a rather one-sided diet in a larger family.

The right recipe:

Penne with meatballs

For 4-5 servings finely chopped 2-3 tablespoons coarsely chopped herbs (parsley and basil) and 30 g pine nuts. Finely chop 2 leek onions. Mix nuts and herbs, 500 g of mixed organic minced meat, 1 beaten egg, spring onions, 4 tablespoons of whole wheat breadcrumbs and 2 tablespoons of grated Parmesan cheese in a bowl to a chopping dough. Season with a little herb salt and freshly ground pepper. Make about 20 small meatballs out of it.

Heat 1 tablespoon of rape seed oil over medium heat, fry the balls from all sides and cover for 5-8 minutes. Mix 2-3 tablespoons of crème fraîche, 1/2 liter of tomato juice and 3 tablespoons of tomato ketchup, add to the pan and cook covered for another 5 minutes. Cook 300g of whole grain penne rigate or farfalle in salted water according to the instructions on the package, drain and mix until dripping wet with meatballs and tomato sauce. If necessary, sprinkle with remaining chopped herbs.

Approx. 585 kcal per serving, E 32 g, F 27 g, KH 50 g.

Tip: For low-calorie meatballs is also poultry or turkey mincemeat. To protect against Salmonella poultry dishes always cook at temperatures above 70 degrees. After preparation, rinse all work surfaces, knives and cutting boards thoroughly with hot water.

5. "My child is nagging about everything"

"I do not like that." Chubby eaters can really cut your nerves. But they are also available among adults. Often people bitch before they even try it, and that's not fair to the cook or cook, who's just rushed home from work, shopping, and putting something on the table. Basically just helps to make the Gemaule not the big topic and possibly even intervene: simply clear the food, finish. The next day, there is something else and a new opportunity. Without comment. And how about having the child cook for yourself? Seven-year-olds can do that - if you keep an eye on them.

The right recipe:

Children bake quark pancakes

For 2 portions, soak 40 g raisins in 50 ml of naturally cloudy apple juice for 15 minutes, drain and drain, collect the apple juice. Separate 2 eggs. Beat egg white and a little lemon juice to stiff egg whites. Beat the egg yolks, 250 g of skimmed quark, 2 tablespoons of fructose or sugar, 1 pinch of salt, apple juice and 50 ml of milk (1.5% fat) with the whisk. Add 50 g of spelled flour (Type 1050) through a sieve and stir. Mix in the egg whites, 2 tablespoons chopped almonds and raisins.

Melt 1/2 tbsp margarine in a non-stick pan. Put half of the dough in the pan and bake for 5 minutes over medium heat. Turn over the pancakes and add another 1 tsp of margarine to the pan. Fry for another 3-5 minutes, then divide into pieces with 2 spatulas and bake until ready. Bake the second jar with 2 teaspoons of margarine.

490 kcal per serving, E 24 g, F 22 g, KH 49 g. In addition: applesauce, plum compote or fresh strawberries with cream.

6. "My child does not like breakfast"

Got up in time? Did the child sleep well? Not afraid of school? If these questions can be answered with "True," your daughter or son may be one of those people who just can not bring down in the morning. Nevertheless, a cup of cocoa, a yogurt, a small slice of toast or at least a warm tea would be good. Also great: a glass of milk with pureed banana. Also, wrap up a larger second breakfast for the big break.

The right recipe:

Juicy ham sandwich for the school

Finely chop 30 g of lean ham and mix with 2 tablespoons of yoghurt cream cheese (16% fat, "Philadelphia"). Season with some noble sweet pepper. Brush 1 slice of potato bread (for example from Harry) with the ham cream cheese and 1 slice with 1-2 teaspoons of paprika. Cut 30 g of mini-cucumber into thin slices and spread on top of the cream cheese. Collapse the bread and cut diagonally twice.

Per serving approx.320 kcal, E 12 g, F 7 g, KH 52 g. In addition: Apfelviertel, 2 wholegrain biscuits and sugar-free drinks.

7. "Help, my child is getting fat"

"Obese children become overweight adults, so prevention is very important here," says Kurt Stübing, a pediatrician at the rehab clinic in Scheidegg. Children love sweets, and usually, in addition to too little exercise, the constant sweets are the main reason for uncontrolled growth. Total prohibitions bring nothing, often cause the opposite. Better: buy smaller portions. Mega packs are cheap, but are quickly fed empty. It is best to divide them into smaller rations.

In addition, children can practice intense enjoyment - such as with the chocolate dream trip: slowly melt a piece of chocolate in the mouth and fantasize about the chocolate, there is everything from chocolate, trees, bushes, houses, rivers ... The candy of push the right in the left cheek, the whole mouth should get something. Later think about how beautiful this experience was.

The right recipe:

Chocolate Dream ice

For 6-8 servings, let 400g conched bourbon vanilla ice cream thaw briefly. Rinse 250 g of ripe strawberries hot and cold, pat dry. Puree strawberries and 2 tablespoons of maple syrup. Mix with vanilla ice cream and 2 tbsp dark chocolate grated.

Fill in 6-8 glasses, let it freeze for 30 minutes. Sprinkle with chocolate grated.

145 kcal per serving, E 3 g, F 6 g, KH 19 g.

8. "Does salad have to be, there are no vitamins in it anyway?"

That's not true, salad is at least rich in folic acid (this vitamin children need for cell formation): Chinese cabbage 79 micrograms (? G), oak leaf salad 100? G, iceberg lettuce 53? G, en-divine 109? G, corn salad 80? G, Lettuce 75 g, dandelion 50 g (average, each per 100 g salad).

Recommended intake for children: 300 (from 4 years) to 400? G (from 10 years). Children should therefore also learn to eat salad. In addition, the water-rich leaves fill the stomach with super low calories. Try out which varieties the kids like, or prepare a less sour dressing. And stay here with the "Small amounts to be tasted" announcement.

The right recipe:

Egg salad pita for salad muffle

For 4 portions mix 75 g Schmand, 2 tablespoons orange juice, 1 teaspoon rapeseed oil and season with salt, 1 pinch of sugar and freshly ground pepper. Rinse 1/2 chives of chives, shake dry, cut into very fine rolls and stir in the salad dressing.

Peel 2 hard-boiled eggs and finely chop. Cut 50 g Gouda cheese (48% fat i.Tr.) into fine strips. Rinse 1 small apple and 50 g cucumber and pat dry. Quarter the apple and core it. Cut apple and cucumber into very thin slices.

Clean 80 g of lettuce, rinse, spin dry and cut into very fine strips. Mix the salad ingredients and sauce and fill in 4 roasted organic pita breads (200 g). Serve immediately.

290 kcal per serving, E 11 g, F 15 g, KH 28 g.

Tip: provide crisp salad hearts for dipping.

9. "My child is not hungry at noon"

From school stress right at the lunch table, many children do not create that, but rather throw themselves first with a comic on the sofa. Give your child a little break before they eat. Often the appetite comes at table by itself. Little trick: clarify before the meal, whether the pocket money has just been implemented at the kiosk in sweets. For a look in the trouser pockets is allowed. Offer a popular sweet for dessert and think together about what the pocket money might be better off in the near future.

The right recipe:

Noodle soup for the little hunger

Peel 150g carrots and 2 potatoes for 2-3 servings. Rinse 1 zucchini (150 g) and dab dry. Dice the vegetables very finely. Steam in 1 tablespoon of rapeseed oil. Add 1/2 l of organic vegetable stock, 1/4 l of tomato juice and 1 tbsp of maple syrup and bring to a boil.

Add 60 g of vermicelli (for example, croissants or mussels) and cook until the noodles are cooked. Stir in 1 tbsp of italian herbs. Season to taste with salt and freshly ground pepper and sprinkle with 1-2 tablespoons grated Parmesan cheese.

Approx. 270 kcal per serving, E 9 g, F 9 g, KH 35 g.

The surprisingly dramatic role of nutrition in mental health | Julia Rucklidge | TEDxChristchurch (March 2024).



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