Healthy Nutrition for Children

What does a healthy diet for children look like? We clarify the main pillars of a healthy children's diet, the link between concentration and nutrition, and the importance of Omega-3 in childhood. Also discover useful infographics, practical tips and a tasty Omega-3-rich recipe for kids.

Pillars of a healthy diet for children

Start early - the foundation for a healthy and conscious eating habit is laid in childhood. One study even found that nutrition in the first two years influences preferences for fast food or fruits and vegetables later in life.

In children, particular attention should be paid to the proper composition of the daily diet. Regular meals rich in good energy sources such as whole grain products, vegetables, fruits, fish and healthy fats are good for energy and performance, and automatically provide the right nutrients.

A healthy diet for children should be varied and match individual preferences. And: The eye eats along - colorful and beautifully presented plates look attractive and encourage little ones to try new things.

Content:

• Pillars of a healthy diet for children
• Important nutrients for children: Omega-3, vitamin D & Co.
• Brain Development & Concentration
• Omega-3 and other important brain nutrients
• Brain and Omega-3 Fatty Acids
• Vegan nutrition for children
• Proper intake and dosage of omega-3 for children
• Faltwraps with NORSAN Omega-3 KIDS Oil

For orientation, the following guidelines may help:

• Plant-based foods such as fruits, vegetables and grains (preferably with a whole grain percentage of at least 50%) can be on the menu often and in ample amounts.
• Animal products in moderation: This includes meat, dairy products and eggs.
• Foods such as sweets, soft drinks and fatty foods such as chips and fries. Although these foods better rarely end up on little ones' plates, strict prohibition is not recommended either.
• Various vegetable oils can be used for meal preparation, such as rapeseed oil and flaxseed oil.
• Pay extra attention to important nutrients, such as omega-3 fatty acids and vitamin D.
• Drinks: Sufficient drinking is very important - prefer unsweetened drinks such as tea or water.

Important nutrients for children: Omega-3, vitamin D & Co.

For children, a colorful and varied diet is essential. Some nutrients are particularly important for children because the development of bones, muscles, brain and eyes depends on the availability of these nutrients.

• Vitamin D: Important for bone and muscle development
• Calcium: Important for building bones and teeth
• Magnesium: Also important for bone and muscle development
• Omega-3 fatty acids (EPA and DHA): Important for brain and eye development and function*.
• Iron: For healthy oxygenation and brain development
• Iodine: Important for proper growth and brain development

*According to EFSA. More information can be found here.

Iron

Iron is a trace element. In addition to transporting oxygen, iron is very important for children's cognitive development. Good sources of iron include whole grain products, meat and nuts. To improve iron absorption, it is recommended to add vitamin C (for example, present in fruits and green leafy vegetables). For example, the combination of oatmeal, nuts and fruit or whole grain pasta with fresh parsley is very suitable to enhance iron absorption.

B-Vitamins

There are several B vitamins, all of which contribute to normal nervous system function. They are found mainly in animal products such as meat, milk and eggs, but also in whole grain products and legumes such as lentils, chickpeas or beans.

Magnesium

Magnesium is among the minerals and also contributes to normal nervous system function. Good sources of magnesium include whole grain products, nuts and legumes.

Zinc

The mineral zinc not only contributes to normal cognitive function, but also supports children's immune system and protects cells from oxidative stress. Good zinc sources include whole grain products, milk and eggs.

Omega-3 fatty acids

Our brain cells consist of about 60% of fat. About half of that consists of omega-3 fatty acids. In particular, the omega-3 fatty acid DHA (docosahexaenoic acid) is an important component of brain cell membranes.

Neurodevelopmental Disorder: ADHD in Children

Attention-deficit hyperactivity disorder, or ADHD for short, is a neurodevelopmental disorder. It is characterized by concentration problems, impulsivity and increased activity levels. Children and adolescents in particular are often affected by ADHD.

ADHD is associated with impairment in learning ability. Affected children also have difficulty functioning well in daily life and interacting with peers. Globally, the prevalence is estimated to be between 5-7%. Studies show that a change in diet can help alleviate the symptoms of ADHD. Since omega-3 fatty acids play an important role in brain function, it is suspected that they may be helpful in ADHD. Moreover, general research reports show a possible connection between the occurrence of ADHD and omega-3 deficiency (1). For further interesting links and studies on the influence of omega-3 on children's ability to concentrate, we highly recommend this article by Dr. med Volker Schmiedel.

The body cannot make these essential omega-3 fatty acids itself, so we must get them through diet. When omega-3 is deficient, other fatty acids are stored in the membranes instead. This leads to impairment of brain function and reduced mental performance.

Omega-3 fatty acids are found in some vegetable oils (for example, flaxseed oil, rapeseed oil and chia seed oil) and in marine products (fish, algae, shellfish). Here, different types of omega-3 fatty acids are distinguished. Positive effects have been observed mainly for the long-chain marine omega-3 fatty acids EPA and DHA, which are found exclusively in fish and algal oils. Vegetable oils such as flaxseed oil contain only the precursor form alpha-linolenic acid, which cannot be effectively converted by the body.

Ingredients for 2 Servings

Savory Variation:

• 1 large wrap per serving
• Avocado
• Fresh herbs (chopped)
• Tomatoes
• Cream Cheese
• 1 head of lettuce
• Scrambled eggs (prepared as desired)

Topping:

• About 50 g of hummus of your choice per serving
• Extra tomato, cucumber, feta, lettuce and pepper for decoration

Sweet Variation:

• 1 large wrap per serving
• Nut butter (for example, almond paste)
• Fresh raspberries
• Banana pieces
• Grated coconut (optional: briefly toasted in the pan)

Topping:

• Berry yogurt made from:
  • 30-50 g berries per serving
  • 100 g yogurt per serving
• Extra berries, coconut and chopped almonds for decoration

And in both variants:

• 1/2 teaspoon NORSAN Omega-3 Kids

Preparation:

Savory variety:

1. Place the wrap on a large plate and cut from the edge to the center.
2. Top the wrap as desired. It is recommended to place only a small amount of filling on the first "field." This way, the wrap will fold more easily.
3. Fold the wrap into a circle and press lightly. Then heat the wrap in the pan or in a contact grill.
4. Stir the Omega-3 into the topping - for example, through the hummus or yogurt - and enjoy.

Enjoy your meal!