Healthy Nutrition of Children and Adolescents

For optimal child development, good nutrition is an important prerequisite. In childhood, the foundation is laid for the body substance, the composition of which will remain important until old age. At the same time, the child’s or adolescent body has special nutritional requirements. Compared to their small bodies, children have to eat much more than adults.

Maximum requirements for 15- to 18-year-olds

Maximum energy consumption is reached between the ages of 15 and 18. During the pubertal growth spurt, the need for calcium (1200 mg/day), phosphate (1600 mg/day), and iron (boys: 12 mg/day, girls 15 mg/day) also increases. Accordingly, a gradual adaptation to adult nutritional patterns occurs during childhood.

Too much of this …

However, the results of the DONALD study (Dortmund Nutritional and Anthropometrical Longitudinally Study; a continuously conducted study in which participants are examined from infancy to adulthood for their diet and its effects on development) show that children have eating habits similar to those of adults from approximately age 2. For example, the intake of animal protein, fat and sugar is too high. The high consumption of meat and sausage products and sweets is particularly responsible for this. The consumption of carbohydrates is also increasing. The proportion of sugar is increasing, while the proportion of whole grains is decreasing. Vegetables are often neglected, as evidenced above all by over-acidification of the study participants. In addition, the study shows that increased consumption of sugared soft drinks is directly linked to an increase in body mass index in female participants. No direct correlation was found in male participants. In the long term, these dietary habits may show up on the scales. According to the German Federal Center for Health Education, around 15 percent of all 3- to 17-year-olds in Germany are overweight, and one in two to three of them is even severely overweight (obese). In total, the number amounts to almost two million overweight or obese minors.

Too little of that …

In contrast, the group of carbohydrate-rich foods (whole-grain bread, pasta, potatoes, rice) was too little represented. Starch and fiber in particular were eaten too little. Among minerals, calcium, iron and iodine were among the critical nutrients. Dairy products in particular are rich in calcium. For example, 1 glass of milk (250 ml) and 3 slices of semi-hard cheese (90 g) contain 1000 mg of calcium. Suitable sources of iron are lean meat and vegetables. Iodine is supplied by sea fish and iodized table salt. According to the 2004 nutrition report, vitamin D and folic acid intake is insufficient. Along with calcium, vitamin D plays an important role in bone metabolism. A sufficient supply is therefore of great importance, especially during the growth phase. Vitamin D can also be produced in the skin under the influence of UV light. Therefore, take the children out into the fresh air to romp and frolic, because exercise is also positive for bone formation. Muscle work stimulates osteoblasts (cells in bone tissue) to build up more bone mass. Folic acid plays an important role in cell division and new cell formation, which is why the requirement is increased in growth phases. Thus, intake recommendations increase from 200 μg/day for 1 to 4 year olds to 400 μg/day for 10 to 18 year olds. Foods rich in folic acid include greens, Brussels sprouts, cauliflower, peas, spinach, whole-grain bread, legumes, wheat bran, and wheat germ.

Abundant, moderate, sparing …

A child is usually well taken care of if he is offered a varied mixed diet. If possible, it should always be prepared fresh and be versatile. In addition, the menu should be composed so that too many kilos have no chance. The Research Institute for Child Nutrition in Dortmund has summarized the recommendations for an “optimized mixed diet” (optimiX) in three simple rules:

  1. Abundant plant foods (cereals, nuts, fruits, vegetables) and beverages.
  2. Moderate animal foods (dairy products, egg, meat, fish).
  3. Sparingly high-fat foods and confectionery

The diet of a 10-12 year old child should then contain about 2150 kcal.

When the child does not want to eat what he should eat

Who doesn’t know the discussions at the dinner table when some foods (especially the healthy ones) are not to the child’s liking? Children also have their likes and dislikes. These are formed very early in childhood and solidified by the age of 10. The eating behavior of the parents or family plays an important role in this. So don’t be surprised if you find your “secret” love of sweet treats in your children! But children also develop their own eating patterns. For example, one child likes cheese best as a sandwich topping, while another categorically rejects cheese. In these cases, try to offer your child alternatives, e.g. fruit yogurt, milkshake or herbal curd cheese instead of cheese. If your child rarely eats fruit, you may be able to inspire him or her to eat vegetable sticks. Or maybe it’s just the way the fruit is presented. Why not offer fruit in chunks, as a fruit salad or pureed with yogurt?

Fast food versus healthy eating

Children are not necessarily interested in healthy food, but fast food, pizza and co. even more so. Banning these popular foods would only make them more interesting. But why not develop attractive own creations together with your children? Take time for this on a weekend. Shop together with your children: Whole wheat flour, fresh tomatoes, fresh peppers, mushrooms, cooked ham, cheese, etc. Prepare the whole wheat pizza with fresh vegetables and cheese (for that extra serving of calcium) together with your children. In doing so, trust your children to perform steps independently as well. Children as young as 3 can cut with a knife (use a blunt knife!) and at 6 can cook simple recipes themselves. Tip: Prepare a second tray of pizza at the same time and freeze individual portions for storage! Other favorites that are especially good for homemaking:

  • Turkey burger made from whole grain bun, lettuce leaf, tomato, small turkey cutlet.
  • Chilli con carne with little minced meat and lots of fresh tomatoes.
  • Wholemeal waffles with fresh fruit salad and cream topping

Sources:

  • Kersting M et al : Child nutrition in Germany. Results of the DONALD study.
  • Bundesgesundheitsbl. – Gesundheitsforsch. -Health Protection 47: 213-218
  • Research Institute for Child Nutrition Dortmund: optimiX – Recommendations for the nutrition of children and adolescents.
  • German Nutrition Society (DGE) et al : D-A-CH reference values for nutrient intake 2000.
  • German Society for Nutrition (ed. ): Nutrition Report 2004.