In this article, the Swiss Association for Nutrition gives good advice on the healthy feeding of tomorrow's citizens, together with recommended dietary plans for children at different ages.

Health starts early

The care and promotion of health starts during childhood. The foundation for a healthy lifestyle upon which young adults can build is laid in childhood. The nutrition and personal health standards of those surrounding children are absorbed by the young folk and influences their attitude toward nutrition as adults. Therefore: For a healthy lifestyle, start early.

What is the proper nutrition for children?

For those between weaning and the onset of puberty, a varied mixed diet is recommended. The same holds true for adults. This means, specifically:

Frequent, small meals

• Let your child have appropriate snacks between meals. To relieve the load on the gastrointestinal tract and maintain a good energy balance, snacks between meals rather than individual large meals are recommended. Snacks between meals support children's performance and concentration.

Provide generous amounts and a wide variety of . . .

• Fruits and vegetables. These supply vitamins, minerals, secondary vegetable nutrients and nutritive fiber.
• Bread, grain, potatoes, pastas and rice. These carbohydrate-rich foods supply energy. At least half should be whole-grain products, as these contain more vitamins, minerals, vegetable nutrients, and fiber than refined foods.

Occasional use of . . .

• Milk and milk products. These are mainly necessary for the supply of protein and calcium. Use pasteurized or ultra-high temperature processed milk. Raw milk is not suitable, especially for small children, since micro-organisms can cause health problems.
  If the child cannot tolerate milk, sufficient calcium from calcium-rich mineral water and calcium-rich foods must be consumed, as supplied by dark green vegetables (broccoli, kale), legumes (soybeans, chickpeas, red beans), nuts (almonds, hazelnuts, Brazil nuts) and seeds (sesame seeds, linseeds). The use of calcium-enriched foods (such as soymilk with calcium) or calcium preparations may be considered. Professional advice is recommended in this situation.
• Meat, eggs, and fish. These are important sources of protein. Meat is also important as a source of iron, and fish is a source of iodine and other trace elements.

Infrequent consumption of . . .

• Fats and oils. Vegetable oils are preferable since they contain essential fatty acids.
• Sausages. These contain many hidden animal fats with a large proportion of saturated fatty acids.
• Candy. In addition to sugar, these often contain hidden fats and also harm the teeth.

What should children drink?

Children are much more sensitive than adults to an insufficient supply of fluid, so it's particularly important that they have enough to drink. Suitable liquids are tap water, mineral water (for small children, with or without a slight amount of carbonation), unsweetened fruit and herbal teas, and diluted fruit or vegetable juice (1 part juice, three parts water).

Soft drinks and other sweetened drinks damage the teeth due to their sugar content and contain a large amount of energy without supplying the body any important nutrients. They should be treated as 'candy' and only be drunk rarely. Children's bodies are very sensitive to caffeine-containing drinks (coffee, black tea, colas) and alcoholic drinks. Colas can negatively influence the calcium metabolism. These drinks are therefore not recommended for children. This is all the more true for alcohol, which should never be given to children.

Are there suitable special products for children?

An ever-increasing number of products for children, ranging from milk products to breakfast cereals to soups, are finding their way into the market. They are advertised as containing "nutritious milk," "valuable vitamins," etc. As well as good quality products, there are whole lines of products that contain too much fat and sugar. Look at the ingredients and the package labeling. Used appropriately, some of these special products can supplement a healthy and varied diet.

What should one do about candy?

Many children have an inborn desire for sweets. It is unrealistic to completely forbid candy, and it is unnecessary from a nutritional and physiological standpoint. However, one must remember that sugar damages teeth and that many sweets have hidden fats; they supply a large amount of energy but hardly any vitamins and minerals. It is therefore useful to establish specific rules, such as allowing one small piece of candy (such as 50 g [less than 2 ounces] of gummy bears or a small ice cream) each day, followed by brushing one's teeth. Alternative sugar sources such as brown sugar or honey are no better from a nutritional point of view. Artificial sweeteners and sugar substitutes do not damage teeth, but they should still be used very sparingly, if at all, since they help children get used to sweet flavors and hence promote a desire for sweets. In addition, large amounts frequently have a laxative effect and cause gas.

Can children be vegetarians?

There are different types of vegetarian foods that must be considered differently. In a vegan diet, all foods of animal origin are avoided (meat, fish, eggs, milk, milk products, honey). For children, this type of diet must be avoided because of the risk of serious nutritional deficiency and its consequences.

A lacto-vegetarian diet (inclusion of milk and milk products) or an ovo-lacto-vegetarian diet (inclusion of milk, milk products and eggs) for children requires conscientious and careful planning if it is to be healthy. The purpose is to prevent any symptoms of nutritional deficiency (for example, a lack of iron).

Additional helpful suggestions

Beyond the laudable desire to create a healthy diet, one must remember that eating should be fun. Children do not evaluate food according to how healthy it is. They want to experience eating with all their senses. Appearance, taste and smell are very important for children. So don't offer them a "theoretically healthy diet", but provide some imagination, variety and fun to eating.

• Eat together as much as possible.
• Provide a happy atmosphere while eating and include your child in discussions without making him or her the center of attention.
• Be responsive to your child's wishes as much as possible, and attempt to find compromises by creating "game-rules" that are followed by all sides. You need to balance good nutrition with enjoyment.
• Do not use food as a punishment, threat, reward or comfort, to manipulate your child. This only causes unnecessary conflict, stress and anxiety. In addition, the child will learn incorrect behavioral patterns that will last into adulthood (such as "always clean your plate").
• Don't force your child to eat more when he or she feels full.
• Let your child help plan menus, prepare food and buy groceries.
• Add inventiveness, variety and fun to your meals. Children want to experience food with all their senses.
• Continue to offer new dishes, and do not be disappointed when your child is not enthusiastic the first time. Children like to eat what they are familiar with, and children's tastes are also subject to wide fluctuations.
• Very important: model what you expect from your child. Children learn less from commands and restrictions than from the example of their parents.
• Children frequently eat very irregularly. Sometimes they want a lot of food, at other times scarcely anything. Their preferences also change very quickly. As long as the menu is varied and balanced, and your child is growing healthily and is not becoming overweight, there is no reason for concern. However, if your child is not eating balanced meals or only eats certain things, supplements may be necessary as a temporary measure. Discuss your situation with a professional.

Nutritional recommendations for children up to 2

Many factors influence our eating behavior. Individual needs and desires, daily moods, social environment, the foods that are available, advertising, etc. The following recommendations provide sufficient energy, nutrition and essential substances, in the form of a balanced, mixed diet, for a healthy approach to eating.

The sizes of the portions have been adapted to a child's nutritional and energy requirements, but they only represent averages, and actual needs largely depend on the size and physical activity of your child. In this phase, the infant is transitioning from mashed foods to solids at the dinner table, and will only gradually adapt these recommendations in the first year of life.

Fats and oils
Per day, 2 teaspoons (10 g) of high-quality vegetable oil (such as rapeseed and olive oil) for preparing dishes.
Per day, 1 teaspoon (5 g) spread (butter or margarine).

Sweets/desserts
Per day, a maximum of one small dessert (less than 1½ ounces or 50 grams) such as a small piece of cake or a small portion of ice cream.
Per day, a maximum of 10 g sugar (2 teaspoonfuls) in the form of jam or honey or 2½ sugar cubes.

Meat, fish, eggs and legumes
Per week, 3 portions of meat (1 portion = 60 g); more is unnecessary, less is permitted (once a week, maximum, in the form of cured meat such as bacon or sausage).
Per week, 1 portion of fish (1 portion = 50 g).
Per week, 1-2 eggs, including processed eggs such as in baked goods, soufflés or crèmes.

Milk and milk products
Per day, 3 portions of milk products (1 portion = 1 dL or 1/3 cup milk, 100 g or 3 oz yogurt, 100 g cottage cheese, 15 g or ½ oz hard cheese, or 30 g soft cheese).

Grain products and potatoes
Per day, 3 portions (1 portion = 50 g = 1½ oz) cooked, starch-containing dishes such as potatoes, rice grains, pasta, bread or cereal. Whole-grain products are preferable (whole-grain semolina, finely ground whole-grain meal, cooked whole-grain cereals).

Fruits
Per day, 1 portion of fruit (1 portion = 100 g or 3 oz), preferably raw and well-cleaned (1 portion = one-half apple, one-half banana, one-half bowl of berries, 1 dL or 1½ oz of fruit juice).

Vegetables
Per day, 1 portion of vegetables (1 portion = 100 g) or 1 dL vegetable juice.

Drinks
Per day, 0.6 liters or 1¼ pint of unsweetened liquids (herbal tea, fruit tea, diluted fruit juice). No alcohol or caffeine-containing beverages!

Nutritional recommendations for 2-3 year-olds

Fats and oils
Per day, 2 teaspoons (10 g) unheated high-quality vegetable oil (like rapeseed oil and olive oil), such as for salad dressing.
Per day, 1 teaspoon (5 g) vegetable oil (such as rapeseed oil, olive oil) for preparing dishes.
Per day, 1 teaspoon (5 g) spread (butter or margarine).

Sweets/desserts
Per day, a maximum of 1 small dessert (< 50 g) such as a small piece of cake, a small portion of ice cream.
Per day, a maximum of 10 g sugar in the form of jam (20 g) honey (10 g) or 2½ sugar cubes.

Meat, fish, eggs and legumes
Per week, 4 portions of meat (1 portion = 60 g); more is unnecessary, less is permitted (maximum of once in for form of cured meat such as bacon or sausage).
Per week, 1-2 portions of fish (1 portion = 50 g).
Per week, 1-2 eggs, including processed eggs, such as in baked goods, soufflés or crème fillings.
Per week, 1 portion of legumes (1 portion = 40 g) such as lintels and peas.

Milk and milk products
Per day, 3½ portions of milk products (1 portion = 1 dL milk, 100 g yogurt, 100 g cottage cheese, 15 g hard cheese or 30 g soft cheese).

Grain products and potatoes
Per day, 4½ portions (1 portion = 50 g) of cooked, starch-containing dishes such as potatoes, rice, grain, pasta, bread or cereal. Whole-grain products are preferable.

Fruits
Per day, 1-1½ portions of fruit (1 portion = 100 g) preferably raw and well-cleaned (1 portion = one-half apple, one-half banana, 3 plums, one-half bowl of berries, 1 dL of fruit juice).

Vegetables
Per day, 1-1½ portions of vegetables (1 portion = 100 g) or 1-1½ dL vegetable juice.

Beverages
Per day, 0.7 liters or 1½ pints of liquid, preferably unsweetened beverages (herbal tea, fruit tea, diluted fruit juice, mineral water). No alcohol and caffeine-containing beverages!

Nutritional recommendations for 4-6 year-olds

Fats and oils
Per day, 2 teaspoons (10 g) unheated high-quality vegetable oil (like rapeseed oil and olive oil), such as for salad dressing.
Per day, 2 teaspoons (10 g) vegetable oil (such as rapeseed oil, olive oil) for preparing dishes.
Per day, 1 teaspoon (5 g) spread (butter or margarine) .

Sweets/desserts
Per day, a maximum of 1 small dessert (< 50 g) such as one small piece of cake, a small portion of ice cream.
Per day, a maximum of 10 g sugar in the form of jam (20 g) honey (10 g) or 2.5 sugar cubes.

Meat, fish, eggs and legumes
Per week, 2-3 portions of meat (1 portion = 60-100 g); more is unnecessary, less is permitted. (maximum of once in the form of cured meat such as bacon or sausage).
Per week, 2 portions of fish (1 portion = 50 g).
Per week, 2 eggs, including processed eggs, such as in baked goods, soufflés or crèmes.
Per week, 1 portion of legumes (1 portion = 40 g) such as lintels and peas, or beans.

Milk and milk products
Per day, 3.5 portions of milk products (1 portion = 1 dL milk, 100 g yogurt, 100 g cottage cheese, 15 g hard cheese, or 30 g soft cheese).

Grain products and potatoes
Per day, 6 portions (1 portion = 50 g) cooked, starch containing side-dishes such as potatoes, rice, grains, pasta, bread or cereal. Whole-grain products are preferable.

Fruits
Per day, 1½ -2 portions of fruit (1 portion = 100 g) preferably raw and well-cleaned (1 portion = one-half apple, one-half banana, three plums, one-half bowl of berries, 1 dL of fruit juice).

Vegetables
Per day, 1½ -2 portion of vegetables (1 portion = 100 g) of which at least one is raw such as a dip or mixed salad (1 portion = 100 g vegetables, 50 g leafy green salad or 100 g mixed salad, 1 dL vegetable juice). Children prefer raw vegetables, vegetable juices or sauces.

Drinks
Per day, 0.8 liter or 1 2/3 pints of liquids, preferably unsweetened (herbal tea, fruit tea, diluted fruit juice, mineral water). No alcohol! Caffeine-containing beverages only on rare occasions.

Nutritional recommendations for 7-9 year-olds

Fats and oils
Per day, 2 teaspoons (10 g) unheated high-quality vegetable oil (like rapeseed oil and olive oil), such as for salad dressing.
Per day, 2 teaspoons (10 g) vegetable oil (such as rapeseed oil, olive oil) for preparing dishes.
Per day, 2 teaspoons (10 g) spread (butter or margarine).

Sweets/desserts
Per day, a maximum of 1 small dessert (< 50 g) such as one small piece of cake, a small portion of ice cream.
Per day, a maximum of 10 g sugar in the form of jam (20 g) honey (10 g) or 2½ sugar cubes.

Meat, fish, eggs and legumes
Per week, 3-4 portions of meat (1 portion = 60-100 g); more is unnecessary, less is permitted (maximum of once in the form of cured meat such as bacon or sausage).
Per week, 1-2 portions of fish (1 portion = 100 g).
Per week, 2 eggs, including processed eggs, such as in baked goods, soufflés or crèmes.
Per week, 1 portion of legumes (1 portion = 60 g).

Milk and milk products
Per day, 4 portions of milk products (1 portion = 1 dL milk, 100 g yogurt, 100 g cottage cheese, 15 g hard cheese, or 30 g soft cheese).

Grain products and potatoes
Per day, 3½ portions (1 portion = 100 g) cooked, starch containing side-dishes such as potatoes, rice, grains, pasta, bread or cereal. Whole-grain products are preferable.

Fruits
Per day, 2 portions of fruit (1 portion = 100 g) preferably raw and well-cleaned (1 portion = one-half apple, one-half banana, three plums, one-half bowl of berries, 1 dL of fruit juice).

Vegetables
Per day, 2 portion of vegetables (1 portion = 100 g) of which at least one is raw such as a dip or mixed salad (1 portion = 100 g vegetables, 50 g leafy green salad or 100 g mixed salad, 1 dL vegetable juice). Children prefer raw vegetables, vegetable juices or sauces.

Drinks
Per day, drink 0.9 liter or 2 pints of liquids, preferably unsweetened (herbal tea, fruit tea, diluted fruit juice, mineral water). No alcohol! Caffeine-containing beverages only on rare occasions.

Nutritional recommendations for 10-12 year-olds

Fats and oils
Per day, 3 teaspoons (15 g) unheated high-quality vegetable oil (like rapeseed oil and olive oil), such as for salad dressing.
Per day, 2 teaspoons (10 g) vegetable oil (such as rapeseed oil, olive oil) for preparing dishes.
Per day, 2 teaspoons (10 g) spread (butter or margarine).

Sweets/desserts
Per day, a maximum of 1 small dessert (< 50 g) such as one small piece of cake, a small portion of ice cream.
Per day, a maximum of 20 g sugar in the form of jam (40 g) honey (20 g) or 5 sugar cubes.

Meat, fish, eggs and legumes
Per week, 4 portions of meat (1 portion = 60-100 g); more is unnecessary, less is permitted (maximum of once in the form of cured meat such as bacon or sausage).
Per week, 1-2 portions of fish (1 portion = 100 g).
Per week, 2-3 eggs, including processed eggs, such as in baked goods, soufflés or crèmes.
Per week, 1 portion of legumes (1 portion = 60 g)

Milk and milk products
Per day, 4 portions of milk products (1 portion = 1 dL milk, 100 g yogurt, 100 g cottage cheese, 15 g hard cheese, or 30 g soft cheese).

Grain products and potatoes
Per day, 4-4½ portions (1 portion = 100 g) cooked, starch containing side-dishes such as potatoes, rice, grains, pasta, bread or cereal. Whole-grain products are preferable.

Fruits
Per day, 2-2½ portions of fruit (1 portion = 100 g) preferably raw and well-cleaned (1 portion = one-half apple, one-half banana, three plums, one-half bowl of berries, 1 dL of fruit juice).

Vegetables
Per day, 2-2½ portions of vegetables (1 portion = 100 g) of which at least one is raw such as a dip or mixed salad (1 portion = 100 g vegetables, 50 g leafy green salad or 100 g mixed salad, 1 dL vegetable juice). Children prefer raw vegetables, vegetable juices or sauces.

Drinks
Per day, 1 liter or just over 2 pints of liquids, preferably unsweetened (herbal tea, fruit tea, diluted fruit juice, mineral water). No alcohol! Caffeine-containing beverages only on rare occasions.

Nutritional recommendations for 13-14 year-olds

Fats and oils
Per day, 3 teaspoons (15 g) unheated high-quality vegetable oil (like rapeseed oil and olive oil), such as for salad dressing.
Per day, 2 teaspoons (10 g) vegetable oil (such as rapeseed oil, olive oil) for preparing dishes.
Per day, 2 teaspoons (10 g) spread (butter or margarine).

Sweets/desserts
Per day, a maximum of 1 small dessert (< 50 g) such as one small piece of cake, a small portion of ice cream.
Per day, a maximum of 20 g (4 teaspoonfuls) sugar in the form of jam (40 g) honey (20 g) or 5 sugar cubes.

Meat, fish, eggs and legumes
Per week, 5 portions of meat (1 portion = 60-100 g); more is unnecessary, less is possible (maximum of once in the form of salted meat such as bacon or sausage).
Per week, portions of fish (1 portion = 100 g).
Per week, 2-3 eggs, including processed eggs, such as in baked goods, soufflés or crèmes.
Per week, 1 portion of legumes (1 portion = 60 g)

Milk and milk products
Per day, 4½ portions of milk products (1 portion = 1 dL milk, 100 g yogurt, 100 g cottage cheese, 15 g hard cheese, or 30 g soft cheese).

Grain products and potatoes
Per day, 4½-5 portions (1 portion = 100 g) cooked, starch containing side-dishes such as potatoes, rice, grains, pasta, bread or cereal. Whole-grain products are preferable.

Fruits
Per day, 2½ portions of fruit (1 portion = 100 g) preferably raw and well-cleaned (1 portion = one-half apple, one-half banana, one-half bowl of berries, 1 dL of fruit juice).

Vegetables
Per day, 2½ portions of vegetables (1 portion = 100 g) of which at least one is raw such as a dip or mixed salad (1 portion = 100 g vegetables, 50 g leafy green salad or 100 g mixed salad, 1 dL vegetable juice). Children prefer raw vegetables, vegetable juices or sauces.

Drinks
Per day, 1.2 liter or 2½ pints of liquids, preferably unsweetened (herbal tea, fruit tea, diluted fruit juices, mineral water). No alcohol! Caffeine-containing beverages only on rare occasions.

Child Nutrition - A Checklist

• For a healthy lifestyle, start early
• Care-givers are role models
• Frequent, small meals
• Drink a sufficient amount of liquids
• A large amount and wide variety of fruit and vegetables
• Go light on the fat
• Only a little candy

Source

Schweizerische Vereinigung für Ernährung / The Swiss Association for Nutrition (SAN). Merkblätter zur Ernährung, Vol. II. Main Editor: Herr Hansjörg Ryser, Bern.Website at : http://www.sve.org/english/index.html

Links

• A Healthful Diet Is Not Necessarily More Expensive
• How to Make the Most of Salad Days
• Satisfying a Sweet Tooth