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Children grow quickly – both physically and mentally. To develop healthily, their bodies need essential nutrients every day.
Parents want only the best for their children – especially when it comes to food. What ends up on the plate each day doesn’t just impact physical development, but also concentration, the immune system, and mood. Bärchen shows what children need to grow up strong and healthy – and how to integrate it easily into everyday life.
The Colorful Family Plate: Simple, Tasty, and Nutrient-Rich
Healthy eating doesn’t have to be complicated. What really matters is the clever combination of nutrient-rich foods. Children love variety – and they need it to meet their daily needs for vitamins, minerals, and energy.
With these tips, your family’s meals turn into power-packed plates:
Protein – for Muscles and Cells
It helps build muscles, organs, and tissues. Good sources of protein for children include meat, fish, eggs, dairy products, legumes, and nuts.
Calcium & Vitamin D – for Strong Bones and Teeth
Calcium is essential for bone growth. It can be found in milk, yogurt, cheese, and green vegetables like broccoli. Vitamin D helps the body absorb calcium properly – it’s formed through sunlight exposure, but is also found in fatty fish or special children’s milk products.
Iron – for Concentration and Energy
Iron supports the production of red blood cells, which transport oxygen throughout the body. During growth phases, the demand is especially high. Iron is found in foods like meat, oats, lentils, or whole grain bread.
Vitamins & Minerals – for the Immune System
Vitamins like A, C, and E, along with minerals such as zinc and magnesium, strengthen the immune system and support development. The motto here is: colorful variety on the plate. Fruits, vegetables, whole grains, and nuts bring both diversity and essential micronutrients.
Healthy Fats – for the Brain
Unsaturated fatty acids – found in plant oils, nuts, and fatty fish – support brain development and are particularly important in the early years. Quality matters here, too: less French fries, more plant-based oils and nuts (in an age-appropriate form).
