How Kids Get Through The Day Healthy

You are what you eat! At least that’s what a well-known saying goes. In any case, you should pay attention to what you eat every day. After all, it becomes part of your body. So it’s logical that healthy eating leads to a healthier body. The following tips will help you to do something good for your body. Have you already read our other article on nutrition? No? Then take a look at it!

For Druit Lovers: Delicious Smoothies

As you’ve already learned, milkshake drinks are great for those with a sweet tooth. Also delicious are blended fruits without milk. Put juicy fruit such as oranges, berries, and the like in a stand mixer, add a little water, blend – done! Such drinks made from fresh fruit are also called smoothies. You can also buy them in the supermarket. However, they are relatively expensive there. Instead, make your own smoothie with a mom’s stand mixer. Even healthier are the so-called green smoothies. For this, you mix leafy vegetables like lettuce. This gives the drink a fun color. The taste doesn’t change much depending on the type of vegetable, but in terms of nutrients, green smoothies are much richer in vitamins.

On the Internet, there are many good smoothie recipes to download for free. Some of them even contain vegetables. So you can create a new vitamin mix for yourself every day.

Smoothies are great for kids who can’t or don’t want to eat fresh fruit. Note, however, that some vitamins are lost through blending. Therefore, it is better to eat fresh fruits and raw vegetables from time to time despite smoothies.

Healthy Thirst Quencher

Drinking enough fluids is also part of a healthy diet. Those who drink a lot do something good for their kidneys. This enables them to do their job better. Do you know what the kidneys do? That’s right! They help detoxify the body. Environmental toxins, waste products from medications taken, and more are excreted through the urine. But this only works if you provide enough fluid to “flush” through.

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Also, fluids keep your body from becoming dehydrated. If you don’t drink enough, man can get headaches or feel lightheaded. Urinary tract infections (bladder infections) are not only painful but are encouraged by not drinking enough.

Now the question arises: what is the best thing to drink? In any case, it is advisable to avoid sugary drinks such as cola, Sprite, Fanta, and iced tea as much as possible. Drink fruit juices diluted with water, tea, and water. Of course, you can treat yourself to a sugary soda now and then. In the hotter months, kids are all about iced tea. You can make your own. There are now special tea bags designed for making iced tea. Once the tea has cooled a bit, you can put it in the fridge. Add a few ice cubes later. This way you get a healthy alternative to iced tea from the supermarket.

By the way, there are recipes for iced tea that you can make with regular tea bags. Do some research on the Internet to find a suitable recipe. In any case, you will need fresh lemon, black tea, lots of ice cubes, and possibly honey or stevia.

Enjoy Together – Eat Together

The family comes together at the dinner table. Studies have shown that once you sit quietly for a few minutes, your digestive system adjusts to eating. Saying grace can help people calm down a bit before eating. But even less religious families should take the time to eat together in peace.

It’s more important for health than you might think! It puts stress on the body when you don’t take time to eat. Unfortunately, kids sometimes have to eat pretty quickly at school because recess is so short. All the more reason to relax when you eat at home. This way, you allow your digestive system to absorb the food well.

Take A Break With A Healthy Snack!

A school day demands concentration and attention from you. That’s why you shouldn’t miss out on a snack in addition to breakfast. An empty stomach not only puts you in a bad mood, but it can also make your performance at school worse.

Make sure you eat enough snacks in the morning so that you can stay focused until lunch. Bread or rolls with cream cheese and vegetables are the best choices. Of course, some sausage and cheese may also be included. After your meal, you can treat yourself to a little snack. But it’s no good if you only have a little chocolate or a milk slice as a snack.

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Most schools have a bakery where you can buy a snack for little money if you can’t find anything tasty at home. Many school classes have a healthy snack once a week. Reach out and do something good for your body with it.

Vegetarianism And Veganism

It is no longer taboo to not eat meat. Some people have never eaten meat in their lives and still enjoy excellent health. People who do not eat meat are called vegetarians. As a vegetarian, you have to pay special attention to your diet. Avoiding nutrient deficiencies is not always easy. Iron and vitamin B12 have to be supplied with the help of tablets if necessary. However, vegetarians who pay attention to a balanced diet can very well lead a healthy life.

The situation is similar for vegans. They do not only do without meat but without all animal products. On their nourishing plan thus neither meat, nor eggs, nor milk stand. Also, leather goods and other animal products are avoided. Thus one avoids the killing of animals. This is basically a great thing. However, if you want to become a vegan, you should read a few books about it or exchange ideas about the diet with other vegans. Just like vegetarians, vegans have to make sure that they don’t get any nutrient deficiencies.

Meat Is Good – Mixed Food Is Better

According to nutritionists, the healthiest way to live is to eat meat only once in a while. Fish should be consumed every week. However, poultry and red meats should be used sparingly. Instead, it is best to eat plenty of fresh fruits and vegetables. Potatoes, pasta, rice, and other cereals should also be included in the diet. Milk and eggs provide vitamin B12 as well as calcium and, of course, protein. This healthy mixed diet (a mixture of meat and plant-based foods) only works well if you cook with as little fat and as gently as possible. After all, cauliflower deep-fried in fat is neither nutritious nor healthy. Instead, steam or stew the vegetables to preserve their nutrients. Fry meat in a pan with a little vegetable oil or cook it in the oven.

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Also, you really shouldn’t eat meat every day! It is quite enough to eat a meat dish twice a week.

The Food Pyramid

To help you understand what you should eat and how much you should eat, there is a food pyramid. It is easy to understand. Maybe you can even remember the picture of the pyramid.

The foods you see at the bottom are the most important. The further down food is, the more of it you should eat.

A pyramid is only stable if it stands on a good base. The base of the pyramid is regular exercise. A healthy diet will only keep you healthy if you support it by exercising 2-3 times a week for at least half an hour. The body needs exercise because otherwise it will lose muscle mass and become weaker.

Drinks such as water and fruit juices form the lower end of the pyramid. You need a lot of these. As a child, you should drink at least one liter per day. If you drink too little, serious illnesses can follow.

You should also eat plenty of cereals, fruits, and vegetables. You need a little less fish, milk, and dairy products. Now we are getting close to the top of the pyramid. Meat is best eaten only 2-3 times a week. Eggs should also be eaten only 2-3 times a week. Because they have a bad effect on the blood values if you eat too much of them.

Last but not least are animal fats and sweets. They are very high in calories and contain few important nutrients. Therefore, you don’t need much of them.

It is not uncommon for people to have their food pyramid reversed. They eat a lot of sweets and cook with meat every day. They hardly eat fruits, vegetables, and grains. Some drink less than half a liter a day. This lifestyle is detrimental to health and can lead to not living very old.

Stay Healthy!

A balanced diet is not only important to be able to keep slimline. If you eat all the necessary nutrients in sufficient quantities, you are also less likely to get sick. Because the body can only function properly if you give it everything it needs. Pasta, ketchup, and sausage sandwiches are not enough to keep you healthy in the long run. Always remember the food pyramid and try to eat as many different foods as possible.

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You probably haven’t tried all the fruits and vegetables you can buy in your local supermarket or farmer’s market. Be brave and try something you haven’t tried before. Not only is it fun, but it offers variety in boring menus. Besides, the more varied your diet, the better!

Tip: Homemade Lemonade

Squeeze the juice from one lemon, add two glasses of water, and one to two teaspoons of sugar. This homemade drink is not only easy to make, but it’s also very inexpensive and rich in vitamin C. It’s a valuable contribution to your health. With it, you make a valuable contribution to the strengthening of your immune system. Viruses and bacteria don’t stand a chance!

Harmful Substances? No Thanks!

Fruits and vegetables are healthy, but they can also be risky. Today, they are grown en masse on huge fields. To keep pests and molds under control, they are often sprayed with toxins.

Some fruits and vegetables are even genetically modified. So it no longer corresponds to what would grow naturally. It is not yet known what effects eating genetically modified food has on the body. That’s why you should rather do without it.

Rather, reach for fresh foods that are labeled with an organic seal. They are guaranteed not to be contaminated with toxins and also not genetically modified. You can also pick up food directly from the organic farmer, have it delivered to your home as an organic box or buy it at the weekly market.

Worksheet For The Text

1) Explain the difficult words in the text.
What does…

  • Smoothies
  • Vegetarian
  • Vegan

2) What does your food pyramid look like? Draw it here! But remain completely honest.

3) Why is it important to drink a lot? Write down what you remembered.

Photo: digitalista /

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