Which foods to choose?
Which drinks to offer?
The only drink humans need is water. With introduction of complementary feeding, water (e.g. Tap water) should be offered as a drink. Children aged 1-3 years drink about 600-900 ml per day.
If your child refuses to drink water, it is because they are not thirsty. If the child accepts fruit juice or flavoured water, it is because they like the sweet taste, not because they are still thirsty. However, if you introduce flavoured, sweetened drinks, she may refuse to drink water for a long time, which increases the risk of tooth decay, overweight and long-term health problems.
Avoid sugary syrups, juices and herbal teas. Your child does not need them, and they are too high in sugar and provide too much energy. The child may gain weight.
Offer water with every meal.
Fruit and vegetables several times a day
Fruit and vegetables are rich in vitamins, minerals and fibre, and their positive effects on health are proven.
Containing plenty of water and relatively low in calories, they form the basis of our diet.
Gradually, your child will move from pureed fruit or vegetables to crushed or chunks of fruit and vegetables, cooked or raw, to be adapted according to his or her ability to chew and swallow.
Aim for 5 portions of fruit and vegetables a day. To achieve this, simply provide vegetables at lunchtime and in the evening, and supplement each meal with a portion of fruit.
All fruits and vegetables are allowed, alternate between cooked and raw, vary as much as possible and favour those in season.
Set a good example and eat fruit and vegetables yourself.
Carbohydrates with every meal
Carbohydrates provide starch, which is the main source of energy for our body. It is used by all the organs, the nervous system, including our brain, and the muscles.
Wholegrain cereals are rich in fibre, minerals (magnesium, etc.) and B vitamins.
Cereal and potatoes, along with fruit and vegetables, are the basic elements of the human diet. It is recommended to eat carbohydrates at every meal. Vary the source of carbohydrates by alternating between different types of bread, potatoes, semolina, pasta, rice, quinoa, buckwheat, millet, oats etc.
Favour whole grains.
Milk and dairy products
You can continue breastfeeding. Continued breastfeeding after one year has positive effects on the health of the child. The WHO recommends continuing breastfeeding until the child is 2 years old.
Follow-on milks are developed especially to meet the nutritional needs of infants aged 6-12 months. It is perfectly possible to use them until the age of 18 months.
The so-called "growing-up" or "toddler" formula milks promoted by the food industry are not necessary if your child is enjoying a varied and balanced diet.
Once your child is a year old, semi-skimmed cow’s milk is suitable for your child’s needs. Offering 400 ml of milk per day will cover your child’s needs throughout the day, especially for calcium.
These products can replace one portion of milk (100 ml):
100 g plain yoghurt, 100 g plain cottage cheese, 30 g cream cheese or a small piece of cheese (15 g).
Milk and dairy products provide protein and are an excellent source of calcium. These nutrients are important for strengthening our bones, i.e. our bones become harder and stronger. Le lait n'est cependant pas à considérer comme une boisson, mais comme un aliment liquide. Son apport doit par conséquent être surveillé et limité.
Creamy desserts, puddings, etc. are not considered to be dairy products because of their high sugar and fat content: if in doubt, seek advice from a health professional. Préférez les produits laitiers nature.
Meat, fish, eggs and vegetarian alternatives
Meat and poultry are sources of protein and some also provide vitamin B12. Proteins are essential molecules for the proper functioning of the human body. They have multiple roles which are not limited to the development of muscles. Vitamin B12 is essential for the proper functioning of the brain, the nervous system and is involved in blood formation. It is only found in foods of animal origin. Meat is also rich in iron. Iron from foods of animal origin is better absorbed by the body than plant-based iron.
Fish provides protein, iodine and Omega-3 fatty acids. Iodine plays a direct role in thyroid metabolism, and Omega-3 fatty acids have cardioprotective properties.
These fatty acids are found mainly in oily fishes (maximum once a week) like salmon, sardines and mackerel.
Eggs are high in protein with very high bioavailability, and also provide B vitamins, B12 and B9 in particular.
Pulses (lentils, beans, ...) as well as vegetarian alternatives (tofu, seitan, ...) are also rich in protein (well cooked, as puree or soup) and can replace meat.
The iron from plant foods is better absorbed if you add a food rich in vitamin C to the meal (raw vegetables, fruit).
Portions of meat, #sh, eggs and pulses should be 20 g (= 4 teaspoons) for children over 12 months. Between 18 months and 2 years, the quantities can increase to 30g (= 6 teaspoons); at about 4 years, to 40g (8 teaspoons) and at about 6 years, to 60g. These are daily quantities to be given at one meal or divided between 2 meals.
- Choose lean cuts.
- Regularly replace meat with fish.
- Sausages, cold cuts, salami and processed meats are very high in saturated fat and salt and should be avoided.
- Vegetarian alternatives (Tofu, Seitan, ...), also rich in protein, can be introduced between 12-18 months (well cooked, mashed or in soup) and can replace meat.
Fats
The diet should still be relatively high in good quality fats. However, limit the intake of foods rich in hidden, lower quality fats (sweets, pastries, biscuits, cold cuts, ready meals, fried foods, ...).
Fats are essential for growth. It all depends on the quality of the fat. To have a balanced intake of fatty acids, it is important to vary the sources: butter, cream, rapeseed oil, olive oil, walnut oil, linseed oil, soya oil, corn oil, sunflower oil, etc.
In order to meet the requirements of essential fatty acids, it is advisable to consume 1-2 tablespoons of oil every day, adding it to mashed potatoes, salads, soups, pasta, rice and using oil for cooking.
Season without salt
Season food with herbs or spices to give it flavour and to stimulate your child’s taste buds. Some foods are very salty, so rarely offer them to your child: ham, cold cuts, certain cheeses. Avoid salted biscuits, crisps, etc.
Sugary foods
Sugar, honey, chocolate, biscuits and other sweet foods should be consumed in very modest quantities (1 teaspoon of sugar per day, 1 biscuit per day at most). Small children have a natural taste for sugar, which will be reinforced if they consume sugary products every day. Eaten on a regular basis, these foods increase the risk of early tooth decay (don't forget to have them brush their teeth!)
They spoil their appetite and can also prevent children from enjoying more neutral foods, such as vegetables.
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