Do you know which eight nutritional components are essential for a child?


Meat, eggs, dairy products and legumes. These are the sources from which you can get the most protein. Of course, we have to take into account the age of the child. Try homemade yogurt for breakfast or a snack, and perhaps stewed chicken with vegetables for lunch.


We can get these from meat, dairy products, edible fats or nuts and seeds. Hokkaido pumpkin is an excellent source of healthy fats. Try making a great hokkaido pumpkin soup and the whole family will enjoy it.


They are a necessary source of energy for the entire organism. Try to avoid sugar and include healthier cereals, bread, pasta, potatoes and fruit in your diet. Get inspired by the delicious apple pudding .


Whole grains, legumes, bananas, apples, pumpkins, potatoes, carrots, celery, parsley, etc.


Dairy products and some types of vegetables are especially rich in calcium. You can find it especially in broccoli or spinach. Try some of the best spinach recipes .

Folic acid

Legumes and green vegetables, pumpkin, beetroot, cauliflower, tomatoes etc. are a rich source.


Red meat, beans, nuts, whole grains, seafood, etc.


The most important vitamins are A and C. Both of them are abundant in various types of vegetables and fruits.

Appropriate distribution of food during the day

In order for children to enjoy their food and not starve at the same time, it is ideal to distribute their meals during the day in this ratio:

Breakfast 20-25%
Overeating 10-15%
Lunch 30-35%
Snack 10%
Dinner 20%
Late dinner 5%