Cooking for kids

According to a well-known French chef, children are the real gourmets, because children are always impartial. Some parents may wonder why it is sometimes so difficult to get children to eat. There are some tricks on how children eat (almost) everything.

Cooking for kids

Children can help prepare dishes. (Photo by: © Konstantin Yuganov /

Everyone should eat a varied and balanced diet . And children in particular need all the important nutrients (vitamins, minerals, trace elements) for growth.

So that the ideas never run out when cooking, some suggestions for healthy dishes are made below .

What should be considered?

1. Little salt and spices

If it is still a baby, salt and spices should be avoided when cooking . Because the little ones have significantly more taste buds in their mouths in the first years of life than in later life.

In addition, too much salt in toddlers can overload the kidneys. If the offspring begins to take part in the family meal, spices should therefore be used sparingly .

2. No stringy, spicy food and no nuts

From about one year of age, toddlers are allowed to eat food that needs to be chewed. Here you should choose dishes that are juicy and bite-sized but not chewy, hard, fried, toasted or even pointed.

Fish with bones and nuts are also not for children. The latter are difficult to digest and unnecessarily strain the digestive tract of the offspring. In addition, the nuts can be swallowed, which can be very dangerous in young children.

3. Address the children's taste

You should always try to respond to the wishes and tastes of the children.

You should always try to respond to the wishes and tastes of the children. (Photo by: _ella_ / Depositphotos)

In the beginning, parents should try out what the little ones like and what doesn't. Because every child, like the parents, has an individual taste. Mostly, sweet dishes are preferred at a young age, but bitter dishes are rejected.

In addition, there should not be too many foods on the plate, as these scare off many children.

4. Parents should also set a good example when eating

In addition, parents also shape the preferences of the offspring. If mom and dad eat lots of fruits and vegetables or other healthy foods in general, the offspring will also do so at some point (hopefully).

Here it can also help to read children's stories about healthy eating, such as "The Little Caterpillar".

5. Do not cook twice, but modify the parent's meal for the offspring

It is not necessary to cook twice with every meal. It is more practical to modify the parent's meal for the offspring. This means that salt is initially avoided. As soon as the children have been served the food, they can be seasoned in the pot.

6. The right drinks

Most children love unsweetened smoothies, teas, colorful fruit juices or milk.

Most children love unsweetened smoothies, teas, colorful fruit juices or milk. (Photo by: tan4ikk / Depositphotos)

Drinks are just as important as food. Water and unsweetened teas or fruit juices are suitable for both adults and children . On the other hand, drinks with a high sugar content such as cola or iced tea should be avoided.

7. Choose dishes with fruit and vegetables

Many children eat too little fruit and vegetables. However, since there are a lot of vitamins and other valuable ingredients in these foods, they should be on the menu regularly - ideally as raw food or gently cooked, because this way most healthy nutrients are preserved.

If the offspring do not like eating fruits and vegetables, but generally like the taste, so-called smoothies can be an ideal alternative.

8. Avoid fatty foods

Pizza for kids

A vegetable pizza for children is healthy and tastes good. (Photo by: © Kurhan /

In toddlers, unhealthy and fatty foods should be avoided entirely . As soon as the little ones have reached a certain age, they can also eat chips or a hamburger from time to time.

But often harmless foods also have many hidden fats, such as:

  • sausage
  • Cheese and milk products
  • Pastries and salty snacks
  • Sweets (chocolate, chips, etc.)
  • Ready meals
  • Breaded or fried dishes
  • etc.

Tip: The nutritional information on the respective foods should be read carefully.

9. Let the children cook with them

If you let children help in the kitchen, this creates a link to the cooked dishes and the children prefer to eat with them.

Simple examples of this:

  • Knead dough
  • Wash vegetables
  • Pizza topping
  • Tear the lettuce and herbs
  • set the table
  • Stir the pot
  • etc.

10. Let children have a say

When planning the meal or meals, give the child the feeling that they can also have a say in what is cooked. So you can also let healthy ingredients flow into the dishes.

Here are some popular, healthy recipes for kids

  • Spaghetti bolognese
  • Potato cream soup
  • Fish fingers with potatoes and cucumber salad
  • Risipisi
  • Herb pots with potato corners
  • tomatosoup
  • homemade lasagna bolognese
  • Fruit salads (as dessert)
  • Zucchini pan with minced meat
  • marinated chicken skewers with colorful fried rice
  • Vegetable waffles with yoghurt dip

What shouldn't be on the menu regularly?

  • French fries
  • chocolate pudding
  • oily pizza
  • Ready meals
  • white rice
  • Wheat flour products in large quantities

Our conclusion

So it is not difficult at all to cook healthy meals for children every day. If it is known which foods are allowed on the menu, something can be varied regularly.

It is only important that the little ones receive a varied and balanced diet .