The right diet for every age

Nutrition in infancy: Laying the foundations

In the first few months of life, breast milk is the main source of nutrition. In addition to lots of sugar, it also provides important fatty acids, which are essential for brain development. If breastfeeding is not possible or only possible to a limited extent, breast milk substitutes offer a suitable solution. The composition of breast milk adapts perfectly to the child's needs on an ongoing basis, which is why you should also choose month-specific products when using infant formula.

Infancy and childhood: The adventure of solid food

As your child grows into toddler and infanthood, the adventure of solid foods begins. The child slowly begins to explore an ever-expanding range of flavours and textures. A balanced diet containing wholemeal products, vegetables, fruit, lean meat, fish and dairy products is essential. Adequate calcium is particularly important to support the growth of strong bones. Gut health plays a key role in the immune system. Make sure that your meals contain sufficient dietary fibre, as this optimally supports the microbiome.

Nutrition in adolescence: fuel for the teenage engine

Teenagers experience rapid growth and hormonal changes, which significantly increase their nutritional requirements. They now need more protein, calcium and iron. Does it seem like all your teenagers are doing is eating? Don't worry, their daily energy requirements during this phase can exceed those of an adult woman. Young women, in particular, develop previously non-existent fat pads at this time. As a rule, there is no need to worry here and certainly no reason to diet. A growing body is dependent on an adequate energy supply. In addition, early attempts at dieting can lead to a difficult relationship with nutrition and self-image. The ratio of body size to body fat may be out of balance for a while, but usually regulates itself again.

Tips for everyday life: how to make healthy eating work

• Introduce a wide range of foods from an early age to cultivate flavour diversity and provide a broad spectrum of nutrients. Children need to try some flavours up to 20 times before they like them.

• Whole grains, vegetables, fruit, pulses, nuts, kernels and seeds serve as sources of dietary fibre. And let's be honest, very few children jump for joy at whole grains, vegetables and pulses. Try to cleverly integrate the important nutrients into the recipe, then the risk of resistance is much lower. So mix light-coloured pasta with wholemeal pasta (note the cooking time) or add red lentils to the tomato sauce.

• Involve your children in the planning and preparation of meals and teach them how to make nutritious choices. Regardless of the age group, focus on the aforementioned wholemeal products, vegetables, fruit, lean meat, fish and dairy products. For teenagers, you can also browse social media together for recipe ideas.

• In addition to eating, drinking enough is also an important cornerstone for growth and a healthy body. Make sure that your child drinks enough fluids throughout the day in the form of water or unsweetened tea. Sweet drinks and their light versions should be reserved for special occasions. Flavoured water with frozen berries or herbs is often a hit with children of all ages. Information on the nutritional recommendations for each age group can be found on the website of the Swiss Society for Nutrition: www.sge-ssn.ch.

• Establish healthy eating habits: Make a point of eating regular meals and snacks to stabilise the metabolism and prevent cravings. Eating together as a family can also help to promote healthy eating habits.

• Because teenagers are often hungry, it is important to educate them about the risks of excessive sugar consumption. Experience has shown that a realistic example based on a calculation is very helpful here: if you drink two cans of energy drink a day, you drink around 20 kilograms of sugar a year.

• Sufficient exercise, ideally in the fresh air, is just as important as a balanced diet. While children still like to play outside, teenagers often find it harder to get them out of the house. Take the opportunity to do something together with your teenager. You will most likely be met with rolled eyes at first. Don't let this put you off, but try to find an activity that excites you both equally.

• Sports and cultural clubs are also a good way for kids to get moving - and develop their social skills at the same time.

• Depending on the stage of life, different recommendations apply regarding the supplementation of certain vitamins and minerals. Ask your paediatrician or pharmacy for advice on this.

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