Child nutrition & family meals

Guidelines for a balanced meal

• A source of starchy food (wholegrain bread, pasta, rice, potatoes, legumes).
• Cooked or raw vegetables at every main meal.
• A source of protein: meat, fish, eggs, legumes or tofu.
• A dairy product or a calcium-fortified alternative.
• Fresh fruit for dessert or as a snack.
• Water as the main beverage.

Encourage without forcing

Food neophobia, common between ages 2 and 6, is a normal developmental stage. Offering a food several times, in different forms, without making it mandatory, gradually promotes its acceptance. The adult remains responsible for what is offered and when, while the child decides the amount.

Teenagers: specific needs

Rapid growth, physical activity, hormonal development: teenagers have increased needs for energy, iron, calcium and protein. Three structured meals plus one or two nourishing snacks limit snacking on empty foods and support concentration.

The family meal, a genuine lever

• Eat together at the table, without screens, whenever possible.
• Involve children in grocery shopping and meal preparation.
• Serve the same dish to everyone, simply adjusting portion sizes.
• Keep a calm and caring atmosphere around the table.