The three rules of the optimized mixed diet

Experts and parents agree that healthy nutrition is important for children to develop well physically and mentally. But it is not always clear how exactly the good intentions can be implemented in everyday life. Should the children only eat fruit and vegetables and completely avoid sugar and fat? And how can this be reconciled with the wishes and preferences of the children?

Rules of the Optimized Mixed Food: Healthy Nutrition Made Easy

Healthy eating does not mean that you and your family should completely eliminate some foods from your diet. On the contrary. Above all, healthy nutrition means balance. Because even a one-sided diet with actually healthyfruits and vegetableswould ultimately lead to your child missing important nutrients and these deficiency symptoms being noticeable by physical complaints or lack of concentration.

The concept of optimized mixed food and its rules therefore do not rely onprohibitions, but should help you to put together the optimal mixture of foods and thus nutrients. In addition toregular meals, the proportions of the individual food groups to each other are important for this. Although sugar and fats are just as important for the healthy development of your child as, for example, fiber from vegetables and cereals, they should be used in significantly smaller quantities.

The basic structure of the optimized mixed diet

The weighting of the foods is clearly represented in the concept of optimized mixed food by a pyramid in the traffic light colors green, yellow and red. This makes it easier to understand which foods should be consumed abundantly, which moderately and which sparingly.

Free ride for drinks and plant-based foods

Drinks and plant foods form the basis of the pyramid. Beverages provide one of the most important nutrients of all, namely water. That’s why they should always be available to your child. You can find out more about the selection and recommended amount of drinks in the article “Drink right”.

Plant foods should be the main component of daily energy intake. They should represent around 78 percent of the food consumed daily. In addition, they contain so-called secondary plant substances, which are attributed special health-promoting properties. For example, they should offer long-term protection against cancer or cardiovascular diseases. In this table you can see how much of each food your child should eat daily:

• Fruit and vegetables: Fruits and vegetables are the main suppliers of vitamins and minerals. Therefore, they should not be considered a mere side dish, but should be regarded as the main ingredient of every meal. They usually contain few calories, which can help prevent obesity. Uncooked vegetables and unpeeled fruit are particularly rich in secondary plant substances, as the healthy, chemical substances sit directly under the shell and are neither boiled nor peeled. A particularly relevant subgroup of vegetables are legumes, such as lentils, beans or peas. They are very rich in fiber and contain large amounts of vegetable protein, which plays an important role especially for the balanced vegetarian diet. In addition, although they are very nutritious and filling, they are also very low in calories. The selection of different vegetables and fruits with different nutritional values is huge. Therefore, it is not difficult to vary the composition and offer often in order to ensure variety and excitement in everyday culinary life and to enjoy the best characteristics of the different varieties.
• Potatoes, pasta and Co.:Potatoes, pasta and cereals, such as rice, form another important subgroup of the category of plant-based foods. They should not be misunderstood as a satiety side dish, but should be perceived as independent foods and should form the second main ingredient of the daily hot meal alongside vegetables. They contain many carbohydrates and are therefore a crucial source of energy for an active day.
• Bread and cereal products: Bread and cereal products are firmly anchored in our eating habits andoften form the basis for breakfast or dinner. This also takes into account the concept of optimized mixed food. However, when choosing, care should be taken to ensure that at least half of the amount consumed is whole grain products. These contain significantly more nutrients and fiber than white flour products, therefore make you feel full longer and promote digestion.

Caution with animal foods

Animal foods are also an integral part of the nutritional concept of the optimized mixed diet. However, caution should be exercised with them. Many animal products contain larger amounts of fat, which can lead to health problems if consumed excessively. Therefore, they should only make up about 17 percent of the daily diet. What amount of food this represents, you can see in the following table:

• Milk and dairy products:Milk and dairy products are very important for the daily diet due to their high calcium content. Calcium is significantly involved in the development of bone substance and is therefore absolutely necessary, especially for children who are still in the growth phase. With about half a liter of milk per day, the needs of children of all ages can be sufficiently covered. In cheese, the calcium concentration is even higher. 30 grams of semi-hard cheese or 60 grams of soft cheese contain as much calcium as 200 milliliters of milk. However, milk is not only very healthy, but also very nutritious due to its relatively high fat content. It is therefore not one of the drinks, but of the food. Excessive consumption should therefore be avoided. In addition, it is advisable to buy low-fat dairy products to reduce the calorie content. However, you should rather avoid skimmed milk products, as they also contain significantly less fat-soluble vitamins. You should also exercise caution with sugary milk desserts.
• Meat and sausages: Meat and sausages provide your child with a lot of protein andiron, which plays an important role in oxygenating the body. Without an adequate iron supply, it can lead to physical and mental weakness. However, some types of meat and many sausages are very high in fat and thus contribute significantly to the fat intake in children. As a guideline, the FHE therefore recommends no more than three meat meals per week.
• Fish: Fish is particularly important in the diet because it is one of the most important sources of iodine. This mineral is particularly important for the function of the thyroid gland, which is responsible for metabolism and growth. Especially sea fish such as pollock, cod or plaice are important. Fatty fish, such as salmon or herring, also contain valuable omega-3 fatty acids, which have a positive effect on the cardiovascular system. To cover the iodine requirement, one fish meal per week is sufficient.
• Eggs: Eggs contain a lot of protein, which, just like the protein from meat and fish, is important for the healthy development of the body, for example muscle building. However, chicken eggs contain almost as much fat and thus relatively many calories. The consumption of eggs should therefore be limited to two to three pieces per week.

Economical use of sugar and fats

Sugar and fats are just as much a part of the daily diet as vitamins and minerals in the optimized mixed diet. And for good reason. Because some vitamins can only be optimally absorbed and processed by the body if they are broken down by fats, for example vitamins A, D and E. Sugar provides a lot of energy and can thus cause short-term increases in performance. Nevertheless, these foods should be used very sparingly and should only cover the remaining five percent of the daily food requirement. Here you can read the daily recommended quantities:

• Grease and oil: Fats and oilsshould be used very sparingly. This does not only apply to “visible” fats such as spreadable fat or fat used in food preparation, for example when frying. Also and above all the “invisible” fats in meat or sausage products, but also pastries or full-fat dairy products are relevant for fat intake. Therefore, when consciously using fats, make sure that unsaturated fatty acids are included. This is especially the case with vegetable fats such as rapeseed oil, olive oil or oils from nuts and seeds. Margarine is also healthier than butter made from animal fats due to the vegetable fats.