How much meat, fish and eggs does a child need?

How much meat, fish and eggs does a child need?

Here is the third part of our series on healthy nutrition for children and adolescents:

Meat, sausage, fish and eggs

Meat, sausage and eggs are part of a kid’s diet because they provide valuable protein, iron, zinc and B vitamins. However, they also contain lots of fat and cholesterol. That is why they should only end up in moderation on the table. In addition, parents should choose lower-fat variations more often. Fish should be eaten at least once a week, as it is the best supplier of iodine and essential fatty acids.

Fats and oils

Fatty acids are vital. However, moderate amounts are sufficient to meet the daily requirements for children. They should be served in the form of vegetable oils such as rape, soy, walnut and olive oil. These contain abundant healthy, unsaturated fatty acids. On the other hand, restraint is particularly important in the case of animal fats, particularly fried and creamed foods. This does not mean that normal-weight children should be put on a diet.


It is well known that mineral water and unsweetened fruit or herbal teas are the ideal thirst quenchers. For children who don’t like water at all, juice spritzers – typically mixed with one part juice and three parts of water – are a healthy alternative to soft drinks & co. Pure fruit nectar, juices and lemonade contain too much sugar and therefore should be treated like the sweet »Extras«. The same applies to milk and cocoa (high nutrient and calorie content). However, milk as a considered »Food« due to its high calcium content, which is an important component in the diet.

In the next part, there are tips on how a habit can be avoided and how to make healthy food tastier for your little dear.