Healthy nutrition for children: the foundation for lifelong health
A person's growth begins in the womb. Growth can only function when there is a surplus. Without a surplus, nothing can grow. Just because we think we can eat until we are full does not mean that we are giving the body everything it needs. This is one of the main problems of our modern age — a lack of imagination and the quiet "ignorance" of what is actually necessary.
Malformations, cancer rates, developmental disorders, visual impairments, attention disorders — these have been rising rapidly in recent years. Diseases such as cancer and signs of ageing are appearing earlier and earlier. Of course, this has many causes, but one essential point is that human beings are no longer being optimally supplied and therefore protected. The stresses we are exposed to today are so much higher than they were even 20 years ago. We need more than we think — and more than we can eat. This applies not only to adults, but especially to toddlers and growing children.
It is precisely there that the foundation for future health is laid. Everything we do right for children while they are growing will help them later in life to become and remain healthy and resilient.
Interpreting an unhealthy diet correctly
For children and adolescents, it is recommended to carry out a blood analysis at certain intervals and in the case of various symptoms. Unfortunately, in practice this is done far too rarely. Symptoms are usually treated with medication instead of getting to the root of the cause.
In children and adolescents in particular, the requirement is very high due to growth, puberty and constantly changing demands. This leads to people underestimating the requirement and misinterpreting symptoms that occur. Missing nutrients in children are not infrequently expressed in so-called "modern" conditions. ADD/ADHD are often an extreme nutrient deficiency and could very easily be treated with the right nutrients. Unfortunately, this requires a great deal of time, patience and understanding of the subject matter.
Particularly in these conditions, serious psychotropic drugs are far too often used — they have considerable side effects and only combat symptoms rather than causes, which ends in medication dependency. This can be avoided if the principle of cause and effect is recognised and understood. A blood analysis and a thorough consultation are definitely worthwhile.
These nutrients are very important for children
Children need, from an early age, a reliable supply of all the key building blocks for healthy development. The exact intake always depends on the individual child — age, weight, symptoms and deficiency signs. The following list is a guideline for the basic supply.
🧠 Brain & nervous system
Omega 3 for brain and nerve development, magnesium for nerve and muscle function, B vitamins for metabolism and cognitive performance.
🦴 Bones, teeth & growth
Vitamin D3, K2 and calcium work together for bone metabolism and dental health. Protein and the 8 essential amino acids support tissue formation and growth.
🛡️ Immune system & cell protection
Zinc for immune cell formation and protein metabolism, vitamin C for cell and gum protection, vitamin E for skin, connective tissue and immune defence.
The question keeps arising as to why not everyone does this. The answer is simple. We are constantly led to believe that we get everything we need from our food. We do function — no question. But our young people are a long way from being high-performing, robust, stress-resistant and motivated. If everyone is like that, it is regarded as "normal". But it is simply not normal.
Anyone who wants a healthy, energetic and resilient child who is also relaxed and attentive should rely on the right nutrients. And of course, nutrients do not do it alone — love, affection, attention, setting an example and communication are just as much a part of it.
Exercise for children
Lack of exercise among children is becoming an ever greater problem. There is less and less playing outside, rough-and-tumble play, or climbing trees. Club sport is also increasingly becoming the exception. Instead, many children sit at home in their rooms, first over their homework and then in front of a screen.
pur-life offers a healthy alternative with age-appropriate exercise courses for children, which can easily be done at home in between — saving time, requiring little effort, and teaching the joy of movement in a playful way.
Common questions about children's nutrition
What should I give my child to eat so that they grow and develop healthily?
Children should have a balanced and holistic diet — nothing should be left out under any circumstances. Sufficient protein for healthy growth and good development is important, but carbohydrates for energy supply and healthy fats should also definitely be on the menu. Sugar from sweets and fizzy drinks should be avoided, but a general ban makes temptations all the greater. It is important to make children aware early on of what is good for them — without establishing strict taboos.
The supply of micronutrients must not be underestimated either. Children have a high requirement for all the body's important building blocks, especially during growth. Relying solely on the daily diet for this supply is unfortunately not enough.
How can I teach my child to develop healthy eating habits?
The easiest and only sensible way is to lead by example. Children learn through imitation. It will also meet resistance if we demand restraint from them where we ourselves are not prepared to limit ourselves. Conversely, parents who are healthy and full of energy because they eat well are a role model that children are happy to copy.
What are good snack options for my child?
It is important to make sure that children's snacks do not contain too much sugar. Much of what the food industry specifically produces for children has exactly this problem. It makes sense to prepare snacks yourself — homemade muesli bars or quark with fruit are practical, tasty options.
Which foods should be avoided?
Foods that contain a lot of sugar and poor-quality fats should generally be avoided. Sweeteners are also critical, as they stimulate appetite and override the feeling of fullness.
How can I get my child to try new foods?
It helps to rely on curiosity and apply no pressure. If something that has been tried is not liked, accept it — and simply keep trying again with something new. Setting a good example, eating a varied diet yourself and always remaining open to new things is the most effective long-term strategy.
How can I make sure that my child stays sufficiently hydrated?
Children often forget to drink. Make sure they always have something to drink when they go to school, out to play or to do sport. At home, it helps to offer something regularly and reinforce the habit. A playful drinking plan for self-monitoring can help — but pressure, as in many cases, is unfortunately not effective here.
What is a balanced meal for a child?
A balanced meal for a child should always contain all three macronutrients: carbohydrates, protein and healthy fat. Quantity and calories must be individually adjusted to the child's age, height and level of activity. Pay attention to the quality of ingredients and, ideally, cook using organic, seasonal and regional produce.
Quellen
1: Reis et al. (2024) – Nutrition DOI: 10.1016/j.nut.2024.112483
2: Patrick & Ames (2015) – FASEB Journal DOI: 10.1096/fj.14-268342
3: Bailey, West & Black (2015) – Annals of Nutrition & Metabolism DOI: 10.1159/000371618
4: Konikowska, Regulska-Ilow & Różańska (2012) – Roczniki PZH (no DOI available, PMID: 22928358)
5: Biddle & Asare (2011) – British Journal of Sports Medicine DOI: 10.1136/bjsports-2011-090185
