What does a healthy diet look like for children? We discuss what are the cornerstones of a healthy diet for children, the link between nutrition and the ability to concentrate and the importance of Omega-3s in childhood. You will also find useful charts, practical tips and a delicious Omega-3 enriched recipe for children.
The basics of a healthy diet for children
It all starts early - the foundations for healthy and mindful eating are laid in childhood. A study has shown that nutrition in the first two years influences whether fast food or fruit and vegetables are eaten later.
Children in particular should pay attention to the correct composition of their daily diet. Eating regular meals rich in good sources of energy, such as whole grain products, vegetables, fruit, fish and healthy fats, which automatically provide the necessary nutrients, is good for energy and performance.
A healthy diet for children should include various and based on individual desires. And, as we all know, the eye eats too - colourful and beautifully presented plates look appealing and entice little ones to try new things.
Content
- The basics of a healthy diet for children
- Nutrients important for children: omega-3s, vitamin D, etc.
- Brain development and concentration
- Omega-3s and other nutrients important for the brain
- Vegan child nutrition
- Proper dosage of Omega-3 for children
- Delicious recipe for kids: Wrap with NORSAN Omega-3 FISK oil
These nutritional cornerstones can help you find your way:
- Foods of plant originsuch as fruit, vegetables and cereal products (preferably containing at least 50 % of whole grain) can be included in the diet and consumed frequently
- Of animal origin foods must be consumed in moderation. These include meat, dairy products and eggs
- Junk food: sweets, soft drinks and fatty foods such as chips and French fries. Although these foods should rarely enter in your baby's plate, it is also not recommended to strictly prohibit their consumption.
- A wide range of food preparation Vegetable oilssuch as rapeseed and linseed oil.
- Particular attention should be paid to important nutrients such as, Omega-3 fatty acids and vitamin D.
- Drinks: very important drink enough - preference should be given to unsweetened drinks such as tea or water.
Nutrients important for children: omega-3s, vitamin D, etc.
Very important for children colourful and varied diet. Some nutrients are particularly important for children because they are essential for the development of their bones, muscles, brain and eyes.
Vitamin D: important for bone and muscle development
Calcium: important for bone and tooth formation
Magnesium: also important for bone and muscle development
Omega-3 fatty acids (EPR and DHA): important for brain and eye function and development*
Iron: for oxygen supply and healthy brain development
Iodine: important for good growth and brain development
*according to EFSA.
Brain development and concentration
Even the youngest adventurers are confronted with a multitude of tasks at school, hobbies, the worries of everyday life and the impact of digital media - a wealth of information to process. All of this not only takes time, but also concentration and energy.
The brain is the most energy-consuming organ in our body. Children quickly reach the limits of their capabilities, which can cause them to become exhausted, reducing the absorption, concentration and performance. That's why it's important to get the right balance between hobbies, school, entertainment, leisure and recreation. A healthy balance, targeted exercise and a balanced diet have been shown to has a positive effect learning and concentration skills.
Omega-3s and other nutrients important for the brain
For optimal brain development in our children, the following are essential certain nutrients and food components.
Iron
Iron is an important trace element that is essential not only for oxygen transport but also for children's cognitive development. Good sources of iron are wholemeal products, meat and nuts. For better absorption of iron by the body, supplementary intake of vitamin C, which is abundant in fruit and green leafy vegetables, is recommended. For example, a combination of oatmeal, nuts and fruit, or wholemeal pasta and fresh parsley, is very good for promoting iron absorption.
B vitamins
There are various B vitamins, all of which contribute to the normal functioning of the nervous system. They are mainly found in foods of animal origin such as meat, milk and eggs. In addition, B vitamins are abundant in whole grain products and legumes such as lentils, chickpeas and beans.
Magnesium
Magnesium is a mineral that also contributes to the normal functioning of the nervous system. Good sources of magnesium are whole grain products, nuts and legumes.
Zinc
The mineral zinc not only contributes to normal cognitive function, but also supports children's immune systems and protects cells from oxidative stress. Good sources of zinc are whole grain products, milk and eggs.
Omega-3 fatty acids
Our brain cells are made up of about 60 % fats, about half of which are omega-3 fatty acids. Of particular importance is the omega-3 fatty acid DHA (docosahexaenoic acid), which is a key component of brain cell membranes.
Neurodevelopmental disorder: ADHD in children
Attention Deficit Hyperactivity Disorder (ADHD) is a neurodevelopmental disorder characterised by difficulty concentrating, impulsivity and increased activity. The disorder is particularly common in children and adolescents.
ADHD goes hand in hand with learning disabilities. Children with ADHD also find it difficult to function in everyday life and to interact with their peers. It is estimated that the prevalence of the disorder is between 5-7 in % children and adolescents worldwide.
Research shows that dietary changes can help alleviate ADHD symptoms. Since Omega-3 fatty acids play an important role in our brain function, it is thought that they may be beneficial in ADHD. Collaborative research reports also suggest a possible link between the onset of ADHD and Omega-3 deficiency.
For more interesting links and studies on omega-3 intake and children's ability to concentrate, we can recommend this study by Dr Volker Schmiedel Article.
How Omega-3 affects the brain
The omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA are involved in various metabolic processes. Their specific mechanisms of action are still under investigation, but they appear to be involved in neurotransmission, i.e. in the regulation of signal transmission in the brain. Thanks to their antioxidant and anti-inflammatory effects, these fatty acids also have a protective effect on our nerve cells. In addition, they appear to be involved in the creation of new in nerve cell formation (neurogenesis) and regulates neuroinflammation (the inflammatory response of nerve cells and tissues).
The body cannot make these essential Omega-3 fatty acids by itself, so we need to get them in our food. If omega-3s are deficient, other fatty acids build up in the membranes instead, leading to impaired brain function and reduced mental performance.
Omega-3 fatty acids are found in some in vegetable oils (e.g. flaxseed, rapeseed and sage oil), as well as in seafood (fish, algae, shellfish). There are different types of Omega-3 fatty acids. Positive effects have been documented in particular for long-chain Marine Omega-3 fatty acids EPA and DHAthat are found only in fish, in fish oil, algae and algal oil. Vegetable oils, such as linseed oil, contain only the alpha-linolenic acid precursor, which cannot be absorbed effectively by the body.
Depending on the species, fish contain different amounts of Omega-3 fatty acids. Cod, which is often used in children's favourite fish sticks, has only a small amount of omega-3s, which means that you would need to eat a large amount of this fish every day to meet the required intake. This makes it difficult for children nowadays to meet their omega-3 needs through diet alone. An alternative may be Omega-3 products specifically for childrenadapted to their needs.
Vegan child nutrition
A purely plant-based diet for children should pay special attention to some of the most important nutrients: iron, zinc, iodine, calcium, protein and vitamins D and B12. Omega-3 fatty acids (EPA and DHA) are also critical nutrients in the absence of fish. Plant-based Omega-3 products from marine microalgae are particularly suitable for vegans. Particular attention should be paid to the omega-3 fatty acid DHA as it supports normal and healthy brain function. NORSAN Omega-3 KIDS Vegan Oil is a purely plant-derived DHA oil from algae, specially formulated for children. It is particularly easy to dispense using a pipette and has a mild lemon flavour.
Proper dosage of Omega-3 for children
Liquid Omega-3 oils for children such as NORSAN Omega-3 FISK OilIt can be easily integrated into your daily diet, whether in fruit purees, yoghurt or porridge - the possibilities are many. The oils have a fresh and pleasant taste, and the appropriate pipette for dosing makes them particularly convenient for children. Alternatively, our fruit-flavoured gummies are available: NORSAN Omega-3 FISK gummies - from fish oil - they have a fruity taste, are easy to dose and appeal to almost every child.
Delicious recipe for kids: Wrap with NORSAN Omega-3 FISK oil
Ingredients for 2 servings
The savoury version:
Per serving: 1 large Wrap
Avocado
Fresh herbs (chopped)
Tomato
Cream cheese
1 lettuce pod
Scrambled eggs (prepared according to wishes)
Stuffing:
About 50 g of hummus of your choice per serving
tomatoes, cucumbers, feta, lettuce and peppers for garnish.
A sweet option:
Per serving:1 large Wrap
Nut butter (e.g. almond butter)
Fresh raspberries
Banana slices
Grated coconut (can be briefly toasted in a pan)
Stuffing:
Berry yoghurt from:
30-50 g berries per serving
100 g yoghurt per serving
plus extra berries, coconut and slivered almonds for decoration
And for both:
1/2 teaspoon NORSAN Omega-3 FISK per serving.
Preparation
Preparation: a savoury option:
Place the Wrap on a large plate and cut from the edge to the middle.
Stuff the Wrap as desired. We recommend that only a small amount of filling is placed on the first "box". This will make the Wrap easier to fold.
Fold the Wrap and press lightly. Then heat the Wrap in a frying pan or contact grill.
Add the Omega-3s to a filling such as hummus or yoghurt and enjoy.
Delicious!
Source:
- Parletta, N., Niyonsenga, T., & Duff, J. (2016). Omega-3 and Omega-6 Polyunsaturated Fatty Acid Levels and Correlations with Symptoms in Children with Attention Deficit Hyperactivity Disorder, Autistic Spectrum Disorder and Typically Developing Controls. PloS one, 11(5), e0156432.