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What's on your plate?

Before we address the question of what the family should eat for the week, let's look together at how a meal can be structured.

We take you on a journey of discovery through different food groups for healthy children's nutrition .

Dear parents, welcome to a journey that illustrates the importance of balanced children's nutrition ! As parents, we want to provide our children with the best nutrition to support their growth, development and overall well-being. An important aspect of healthy eating is ensuring our children's plates are filled with a variety of food groups. In this article, we will look at the breakdown of different food groups such as fruits/vegetables, protein, fat, and carbohydrates to help you create balanced and nutritious meals for your children. Let's go!

what goes on the plate for a healthy diet for children and the whole family, a mixture of carbohydrates, proteins, vegetables/fruit and a few healthy fats

fruit and vegetables

Fruit and vegetables are real nutritional packages! They are rich in vitamins, minerals and fiber and provide essential nutrients for growth and development. By incorporating a variety of colorful fruits and vegetables into your children's meals, you will ensure a wide range of nutrients and encourage healthy eating habits from an early age. Try to fill half of the plate with these delicious and vibrant options.

This is how you can explain it to your children:

Imagine a colorful garden full of flavors and nutrients. Fruit and vegetables are like the superheroes on our plate! They come in all shapes, sizes and colors. For example, they help us grow, fight villains that make us sick. So make sure to fill half of your plate with these fantastic treasures!

Protein power

Proteins are made up of many building blocks, the amino acids, which play an important role in the growth and repair of tissue. Sources of protein include lean meat, poultry, fish, eggs, beans and legumes. Adequate protein intake in children's meals supports muscle building, strengthens bones and promotes overall growth. Be creative with different protein sources to offer a variety of flavors and textures.

Children's explanation:

Proteins are like tiny building blocks for our body. They help us grow big and strong - just like superheroes! They repair our muscles, increase our energy and keep us feeling full and satisfied. For more energy, put a portion of protein on your plate.

Fantastic fats and their health

Not all fats are created equal. There are different types of fats. Some are healthier than others. Let's take a look at the different types of fats and their impact on our health.

  1. Trans fats: This type of fat is produced through an industrial process (called partial hydrogenation) in which liquid vegetable oils are converted into solid fats. Trans fats are particularly unhealthy and should be avoided because they can increase the risk of heart disease, among other things. Foods like chips, pastries, and some processed snacks may contain trans fats. Try to avoid these.
  2. Saturated fats: These fats are found primarily in animal products such as meat, butter and cheese. However, too much saturated fat can cause a rise in bad cholesterol and increase the risk of heart disease. That's why it's important to consume saturated fats in moderation.
  3. Unsaturated fats: These fats are the good fats that protect us from heart disease. Foods like olive oil, avocados, and nuts contain monounsaturated fats, while polyunsaturated fats are found in foods like fish, walnuts, and flaxseeds. Unsaturated fats can help increase good cholesterol and reduce the risk of heart disease.

It's important to note that fats still play an important role in our diet. They help absorb fat-soluble vitamins, provide energy and keep us full. The key words here are “balance” and “moderation.” By choosing healthy sources of fat such as olive oil, nuts and avocados while reducing our consumption of saturated and trans fats, we can achieve a healthy balance.

Children's explanation:

Fats may sound like bad guys, but they're actually good for us when we enjoy them in small amounts. Healthy fats are like special bodyguards that protect our heart and brain. Fats in fries and chips are unhealthy fats, while you can find healthy fats in nuts, for example.

Carbohydrates energy

Carbohydrates are the main source of energy for our little ones. Whole grain products such as whole grain bread, rice and pasta provide important nutrients and fiber. These complex carbohydrates release energy slowly, keeping us energized throughout the day. A balanced intake of carbohydrates in conjunction with other food groups is the key to a well-rounded meal.

Children's explanation:

Carbohydrates are like the fuel that powers our bodies - just like superheroes need energy to save the day! They give us the energy to run, play and learn new things. Whole grain products keep us full for a particularly long time.


By creating balanced meals for our children, we lay the foundation for healthy eating habits from an early age. By incorporating a variety of fruits, vegetables, protein, fats and carbohydrates on the plate, we provide children with the essential nutrients they need to thrive. If you would like to find out more about healthy children's nutrition, then you have come to the right place at Try it . The children's cookbook with healthy recipes contains further information and nutritional tips for children to teach them a balanced diet. This promotes a positive relationship with the topic of healthy eating in children from an early age. Try it out has healthy snacks for children , child-friendly recipes , and alternatives to sweets for children . The whole family can learn something new.

Remember that every meal is an opportunity to nourish and support our children's bodies and minds. We embark on this exciting journey together and create lifelong healthy habits for our beloved children.

This article was written by, among others, try it intern Lilliana Naylor. If you have any further questions, please feel free to send an email to service@probiersdochmal.com.