Parents play a key role in shaping their children’s healthy habits. A balanced diet is the foundation of proper growth and development, so it is extremely important to provide children with diverse and nutritionally rich meals that give them energy, strengthen their immunity, and ensure good sleep.
Young children, like adults, enjoy routine. They should have three main meals and two healthy snacks, such as fruit or fruit-based drinks. When it comes to lunch, soup and a piece of meat or fish with vegetables are essential. Dinner can be similar to lunch, but with a half-sized portion.
Encourage them to have “family meals”—without phones or TV—so that eating is not disrupted. Portion size should vary depending on the child’s age. Serve smaller portions and let them eat without rushing so they can develop a sense of fullness. Otherwise, they may become candidates for overweight and diabetes. Introduce new foods and textures regularly and talk to children about new tastes.
Salt and strong spices should not be added to young children’s food. The kidneys of babies and small children are not fully developed and cannot process large amounts of sodium, which later increases the risk of hypertension. Babies up to six months old get enough sodium from breast milk or formula. When they reach one year of age, natural herbs like parsley, dill, and basil can be introduced.
Avoid processed meats (sausages, pâtés, hams) and large amounts of cheese. Ready-made porridges for young children must follow clear guidelines for healthy, quality meals without added sugar or various additives. Food should be organic and packaged properly.
Protein intake should be balanced, as it is necessary for muscle growth (meat, fish, eggs, legumes), increases iron levels, and helps prevent anemia. Healthy fats that support brain and hormone development include olive oil and nut butters (for young children). Carbohydrates are the body and brain’s main energy source (oats, barley, millet, brown rice, beans, lentils) — they support gut health and prevent constipation, while dairy products strengthen bones and teeth (yogurt, fresh cheese). Fruits boost immunity and digestion, as they are rich in vitamins, minerals, and natural sugars that provide energy.
All this contributes to the healthy growth and development of children.
Meals should not be skipped, as that can lead to energy drops and overeating. Instead of sweets, offer fruit or healthy treats. Limit the intake of processed products and sugar in the form of snacks and soft drinks. Encourage children to drink plenty of water during the day. Children imitate their parents—be a good example for them, including in the kitchen. When you eat healthily, your child has a role model to follow on the path to health.
Involve them in the cooking process — let them wash fruits and vegetables, mix ingredients, or prepare simple meals themselves. During summer, an ideal treat is frozen smoothies made from fresh fruit.
Healthy eating should be a part of everyday life, not an obligation!
Dr Jelena Divčić
Pediatrician
