Facts and advice on what is healthy food for children. Direct from paediatricians. It is not as difficult as some want it to make nutritious food for children. Meatballs, fish fingers, sausages and pasta are a good foundation. A few carrots and frozen peas and maybe a little corn for that, the diet circle is complete. You can try more advanced foods with many vegetables if you want, but the children grow and develop well even from simple foods.
Protein, carbohydrates and fat
If the food is to be healthy, it is a good idea to think about giving the children protein, carbohydrates and fat in the right combination. There are a variety of diets that advocate various more or less extreme proportions of protein, carbohydrates and fat. In the legal world, this is about the same.
Preschool children: one-third vegetables, one-third protein, one-third carbohydrates and some useful fat.
Children need more fat than adults, the smaller the child, the more fat. So it is a good routine to add some oil, cream or butter to the baby's portion. If your child does not like vegetables then there is no danger. As a rule, children tend to get what they need, even if the adult does not quite understand how it is done.
Easy-cooked vegetables that children like
Many children are not so fond of well-cooked vegetable dishes. However, it is more common for children to enjoy pure vegetable flavors. Frozen vegetables, such as corn, peas, green beans, broccoli and edamame beans are quickly and often appreciated. Some children prefer to have them frozen, others prefer to mix with butter.
Carrots and cucumbers are liked by many children, especially if you cut them into sticks.
A good trick for kids to eat vegetables is to give them small bowls of vegetables in front of the sofa in front of a movie or game while they watch.
Rice, pasta or grains - carbohydrates that provide saturation
The vast majority of children like to bite into any kind of pasta, rice or grains. Make sure to serve something like this every day. If you do not have too fussy children, try whole grain varieties, they provide a bit more fiber and can be helpful against constipation.
Meatballs, sausages, fish sticks and eggs - good protein for children
In Sweden today, very few children receive too little protein. Full-bodied proteins are found in meat, fish, dairy products and eggs. In order for a vegan diet to be complete with regard to proteins, it is necessary to eat legumes such as lentils and beans, otherwise some amino acids are not included in the diet.
If you want to raise your child on a vegan diet - make sure to read properly about nutrition and feel free to seek advice from a legitimate dietician.
If you make it easier for you and let the children eat meat, then there is not much to think about. Easily made sources of protein are meatballs, salmon in the oven, fish fingers, sausages, pancakes (own or prepared) and egg dishes. Scrambled eggs, boiled egg, fried egg or omelette. Everything is pretty easy.
Do not forget the fat in children's food
Children need more fat in their food than adults. As a basic rule, they need more fat the younger they are. Fat is found in butter, cheese, cream, oils such as olive oil, coconut fat, nuts and seeds and in fatty fish such as salmon and fatty meat.
Feel free to add some extra fat in the children's food, especially if the children are fussy with food or have a little difficulty in gaining weight.
Vitamins and minerals then?
There are two vitamin and mineral deficiencies that we sometimes see in Swedish children: vitamin D deficiency and iron deficiency. To prevent vitamin D deficiency, all children receive D-drops for the first two years. Take those drops.
Iron deficiency affects infants who breastfeed for more than 8-10 months. Some small children who do not eat anything containing meat. Teenage girls with menstrual bleeding and vegetarian diets are also a risk group.
Otherwise, you do not have to worry so much about vitamins or minerals, the children get what they need even through a diet based on macaroni and meatballs.