Of course you all want your child to eat healthily and to get enough food and drink. But what is actually healthy and how much basic food does a child need?
Healthy and varied food means that you mainly choose foods from the Schijf van Vijf. If you choose enough from each subject every day, your child will get what he needs. This means sufficient vitamins, minerals, proteins, carbohydrates, fats and fibers.
Good eating habits
Healthy eating habits are good for the whole family. It is important to eat varied and regularly. This means eating as much as possible at set times, with all sports activities, this can of course be difficult. If your child is used to eating at set times, he or she will be less inclined to eat. And he will also be less likely to ask for a cookie or a candy if he knows that there will be another eating moment. Snacks are not wrong, but try to give as many healthy snacks as possible, such as fruit, cucumber or a wholemeal cookie. This is also better for their teeth, it reduces the risk of cavities.
How much does my child eat?
It is very different how much food a child needs, and also depends on the age of a child. Children can sometimes eat little for a while and then suddenly a lot again. Children indicate how much they want to eat. A healthy basic diet for a child looks like this:
|4-8 years||9-13 years||14- 19 years
|Vegetable||100 – 150 gr||150- 200 gr||200 gr|
|Fruit||1,5 pieces||2 pieces||2 pieces|
|Bread||2-4 slices||4-5 slices||6 slices|
|Cereal products||100-150 gr||150-200 gr||200 gr|
|Dairy||400 ml||600 ml||600 ml|
|Meat or fish||60-80 gr||80- 100 gr||100-125 gr|
|Fat (eg butter)||20 gr||30 gr||40 gr|
|Drinking (incl milk)||1 liters||1,5-2 liters||2 liters|
This basic food is for the average child that does not exist. See it as a guideline, but especially sail on your own child. As a parent you decide what and when your child eats, your child can decide how much he wants to eat from this basic food.