2. meat and meat products

2. meat and meat products Meat provides high-quality protein, zinc, niacin and iron. The iron in meat is easily digestible by the body, but this does not mean that children have to eat meat every day. Two to three portions per week are enough.

Wholemeal products contain iron and in combination with vitamin C this is also better absorbed. So a wholemeal bread and in addition paprika strips or a glass of orange juice ensures an adequate supply of iron. When choosing meat, one should pay attention to a low fat content and variety.

For example, beef contains a lot of zinc, while pork is rich in vitamin B1. The origin of the meat should also be very important in the selection. It is best to prefer meat from species-appropriate husbandry.

Meat from tortured animals from ” meat factories” has no place in a healthy diet. With sausages it is difficult to judge the fat content. Less than 10% fat contains for example: aspic slices, turkey and chicken breast, corned beef, roast beef, cooked ham (without fat rim), salmon ham.

10 to 20% of fat is contained in poultry sausage, beer ham, pork chops, hunting sausage. 20 to 30% fat is contained in bratwurst, boiled sausage and liver sausage. 30 to 40% fat in long-life sausages such as salami and cervelat sausage and in spreadable sausages.

The low-fat varieties are to be preferred and in fat sausages, reduce the amount and leave out the spreadable fat underneath. Vegetarian food for children is possible. However, milk and dairy products should not be missing under any circumstances. In the same way, iron-rich wholemeal products (e.g. oat flakes) and iron-rich vegetables (fennel, peas, beans) and fruit (especially soft fruits) must be included. To improve iron utilization, it is best to combine with vitamin C (raw vegetables, fresh fruit, orange juice).

3. eggs

Spreadable fat and cooking fat are visible fats that should be used sparingly. We find hidden fats in sausages, milk and dairy products, nut-nougat cream and in snacks, cakes, sweets, snacks and ready meals. With these products, always pay attention to the fat content or limit consumption accordingly.

Vegetable fats and oils are generally preferred. They are rich in unsaturated fatty acids. Some, like vitamins, cannot be produced by the body itself and we are dependent on daily intake.

Monounsaturated fatty acids are found in olive oil, rapeseed oil, nut oils and the nuts themselves. Polyunsaturated fatty acids are mainly found in sunflower oil, corn oil and safflower oil. Rapeseed oil is particularly beneficial because it has a balanced ratio of different fatty acids.

It is recommended that the daily intake should consist of one third saturated, one third monounsaturated and one third polyunsaturated fats. It is best to use different oils. Never heat cold-pressed, gently extracted oils!

Harmful substances may be produced. These oils are well suited for raw vegetables and salads. High-quality oil should be bottled in dark bottles and stored in the refrigerator.

The supply of chemically hardened fats should be avoided. Recognizable on the list of ingredients under the designation vegetable oils partially hardened. These are often contained in ready meals, soups, salad dressings, cocktail sauces, baked goods and contain so-called trans fatty acids.

These fatty acids are not suitable for a healthy diet. In margarines these trans fatty acids have been reduced recently. Natural vegetable edible oils do not contain these fatty acids.

In principle fats are to be used economically. Margarine (without hydrogenated fats) or butter can be used as spreading fat. Both always economically and examine whether one can omit it now and then completely. Use vegetable oils preferably. Rapeseed oil is recommended because it can be used in many ways, including cooking and baking.