Cooking for children – healthy eating day after day

Those who regularly ask themselves what is important for children when cooking will get an overview here. There are also funny and delicious recipes that are also healthy.

Cooking for children – lunch, lunch & co

You do not play with food? Are you kidding me? Are you serious when you say that! If what is on the plate looks funny, children prefer to grab it. For example, the breakfast bread can have eyes made from tomatoes, a nose from a carrot and a cucumber mouth. At lunchtime, a volcano made of mashed potatoes attracts with a lake of sauce, covered with small green bean trees and funny goose peas. And suddenly spinach is really great when it comes in homemade green spaghetti. The creativity in cooking for children knows no limits!

The following recipes are also colorful and healthy , some from chef users, some from IN FORM. Click through the recipes and be inspired by the healthy and colorful family kitchen! By the way, we have written a separate article for everyone who wants to cook with their children .

The nationwide IN FORM initiative has developed special recipes that are based on the needs of children and offer parents tips and new ideas for healthy family nutrition. Because only when children eat balanced, are they fitter and more focused for school and sport.

Cooking for children: the basics

Fruit and vegetables? Milk and yogurt? Meat and fish? Many adults are unsure about what to cook for children – and what foods are important. Basically, the ” food pyramid ” ensures clarity . In this, food is divided into three different groups. A guide that does not restrict creativity in the family kitchen, but provides guidance for anyone who wants to conjure up a healthy lunch for children every day.

The most important food group for children is plant-based food: vegetables of all colors, fresh fruit, potatoes , pasta, lettuce , rice or bread should be on the menu daily and in plenty. Of course, always in a colorful mixture, with rice and noodles, preferably in the whole grain version, and always combined again. A lot of delicious children’s dishes can be cooked from this. In addition, children should drink plenty, ideally unsweetened fruit teas or water, and juice spritzers are also okay from time to time.

Animal foods also regularly belong on the table, but not too many of them. Meat for lunch is enough for small eaters about three times a week, once a week fish. Incidentally, milk also counts as animal food, not as a drink. Sausage and cheese on the bread are perfectly okay, but a wholemeal bread is best – garnished with lettuce, tomato, radishes or cucumber . Finally, high-fat food and sweets must not be prohibited for children either. Both are allowed, but parents should make sure that it is kept within limits. And instead offer the little ones alternatives such as melons, apples or strawberries. They often find little sweet tooth just as tasty.

Leave children’s food standing


Parents should be skeptical about children’s food. The manufacturers try to tempt parents and children to buy with appropriate imprints and names. Products such as a juice with an “extra vitamin”, “children’s pudding with lots of healthy milk” or biscuits with “valuable cereals” lure. Often there are still collectible pictures or comics printed on the packaging. But the ingredients are usually less enjoyable. There is usually a lot of sugar or fat in such products, sometimes also dyes – and to make matters worse, they are also more expensive. Therefore, it is better to leave special children’s products standing, rely on pure food and use them to cook for children. Take a classic children’s dish, for example: fish fingers can be wonderfully prepared with fresh Alaska pollack and taste even better.

Cooking for children: with tricks to a healthy menu

Children are actually curious. They like to try new foods, especially when parents, siblings or friends also access them. But it is quite normal for the little ones to say ” I don’t like peppers anymore”. These phases are harmless and go away again. If, however, a child shuts down and decides not to eat green vegetables from one day to the next, parents should be alarmed but should not put pressure on the person who refused to do so. It is better to adjust the meals so that the offspring still get their nutrients. And always try to playfully introduce the child to the spurned vegetables.

Leave a Comment