A healthy diet is especially important if children move less and less in a world where physical inactivitiy in children is increasingly prevalent. Why is healthy food important for kids? A balanced diet offers not only essential nutrients for growth and development, but also contributes to healthy weight regulation. In particular, for kids who are inactive, good nutrition can help prevent or reduce excess weight. In this article you will discover nine healthy recipes that can help children without penetration sports.
Bedeutung von gesunder Ernährung ohne Sport zum Abnehmen
Healthy eating really is the key for controlling your weight, especially when physical activity is limited. As the Nutrition scientist Dr. Maria Müller says, ‘We need to teach our children healthy eating habits early in life to ensure they have a healthy and balanced lifestyle for life. When children follow a healthy diet, it helps with long-term effects on children’s health and weight.’ By introducing child-friendly, healthy recipes, we ensure that children gain all vitamins and minerals they need without consuming empty calories.
abnehmen ohne sport
Gesunder Start in den Tag: Frühstücksrezepte
Keyword: abnehmen ohne sport
A good breakfast is the key to start the day in good shape. Here are two healthy and delicious recipes :
Rezept für Haferflocken mit frischen Früchten
Zutaten: 50g Haferflocken, 200ml Milch oder pflanzliche Alternative, 1 Apfel, 1 Banane, Handvoll Beeren
Cooking: Cook rolled oat flakes in milk, cut the fruit small and stir in. Optional, sweeten with a bit of honey.
It’s packed with ballast fibre and proteins, contributing to children staying full for longer and being less inclined to reach for calorie-sapping unhealthy snacks. It’s also a good source of vital nutrients such as iron and magnesium.
Joghurt mit Honig und Nüssen
Zutaten: 200g Naturjoghurt, 1 EL Honig, Handvoll Nüsse (z.B. Mandeln, Walnüsse)
Zubereitung: Joghurt in eine Schüssel geben, Honig darüber träufeln und mit gehackten Nüssen bestreuen.
Joghurt gibt hilfreiche Probiotika, die die Darmgesundheit fördern, und Nüsse gute Fettsäuren und Proteine. Dies ist nicht nur logisch zubereiten, sondern auch ideal, um Blutzuckerschwankungen einzuschränken und Fernhungerattacke vorzubeugen.
‘A healthy, balanced breakfast that’s rich in nutrients can be the difference between encouraging healthy eating habits in children and obesity,’ said Dr Anna Schmidt, a nutritionist in Berlin.
abnehmen ohne sport
Mittagessen: Nahrhafte und leichte Optionen
Keyword: abnehmen ohne sport
A balanced lunch helps kids complete the rest of their day with energy to spare. Here are two healthy and tasty chef ideas:
Vollkornnudeln mit Gemüsesoße
Ingredients: 200g wholegrain noodles, 1 courgette, 1 peppers, 1 carrot, 1 tin chopped tomatoes, 1 onion, 2 garlic cloves, 1 EL olive oil, salt, pepper, italian herbs.
Preparation: Cook the wholemeal macaroni according to the package instructions. Brown sliced onions and chopped garlic in olive oil. Tip the toasted vegetables and mix in the cut tomatoes. Season with salt, pepper and Italian herbs and let simmer for a few minutes. Let the sauce boil for a few minutes and then add into the pasta.
Hähnchenbrust mit Quinoa-Salat
Ingredients: 2 chicken breast, 200g quinoa, 1 cucumber, 1 pepper, 1 avocado, 2 tablespoons olive oil, juice of half a lemon, salt, pepper, fresh parsley
Preparation: Cook the quinoa according to the package instructions. In a pan with a little olive oil, brown the chicken breast fillets and season with salt and pepper. While the chicken is cooking, cut up the vegetables. Combine the quinoa with the vegetables, olive oil and lemon juice, salt, pepper and finely chopped parsley. Cut the chicken into strips and arrange on the salad.
These luncheon options are simple but packed with nutrients and vitamins kids need to stay healthy. Whole-grain noodles and quinoa provide complex carbohydrates and fibre, while the vegetables pack many micronutrients. Hämbrust is an excellent source of protein that aids in muscle development and helps with fullness.
‘A balanced lunch could help kids concentrate and stay energised throughout the day, so they’re more prepared to learn, as well as be helpful in reducing unhealthy eating patterns which can stick with us for life,’ says Dr Michael Weber, a paediatric nutritionist at Harvard-affiliated Massachusetts General Hospital for Children.
Snack-Ideen: Gesund und sättigend
Keyword: abnehmen ohne sport
Zwischenmahlzeiten sind wichtig, um den Blutzuckerspiegel stabil zu halten und Heißhungerattacken zu vermeiden. Hier sind zwei gesunde und sättigende Snack-Ideen:
Gemüse-Sticks mit Hummus
Zutaten: 1 Karotte, 1 Paprika, 1 Gurke, 1 Selleriestange, 200g Hummus
Zubereitung: Das Gemüse in Sticks schneiden und mit Hummus servieren.
Gemüse-Sticks sind ein super Gesundekurkes mit denen man Kindern mehr Gemüse schmeckhaft machen kann. Hummus beinhaltet sehr viele Proteine und gesunde Fetten, was es den Kindern also ermöglicht länger satt zu sein.
Obstspieße mit Joghurt-Dip
Zutaten: 1 Apfel, 1 Banane, 1 Handvoll Trauben, 200g Joghurt, 1 TL Honig
Preparation: Fruit cut into bite-size pieces and skewered onto skewers. Yogurt mixed with honey and served as a dip.
Obstspieße sind nicht nur ein farbiges und schmackhaftes Snack, sondern voller Vitamine und Antioxidantien. Der Joghurt-Dip bringt noch zusätzliche Proteine und macht den Snack zusätzlich sättigend.
According to the nutrition scientist Dr Lisa Hoffmann of the bunte company, ‘healthy snacks are a supplement to the daily nutrition of children. They should be nutritious and at the same time appealing so that children are encouraged to choose healthy foods.’
Abendessen: Leichte und nahrhafte Gerichte
Keyword: abnehmen ohne sport
A light supper prompts children to sleep well and recover. Here are two simple and nutritious ideas for dinners:
Gebratener Fisch mit Süßkartoffeln
Ingredients: 2 fish filets (eg cod or haddock), 2 sweet potatoes, 1 table spoon of olive oil, salt, pepper, lemon juice, fresh herbs (eg dill or parsley)
Preparation: Peel and dice the sweet potatoes, toss with a little olive oil, salt and pepper then bake in the oven at 200 degrees for around 25 minutes while you pan fry the fish fillets in a bit of olive oil along with some salt, pepper and lemon juice, and serve with fresh herbs. Serve the baked sweet potatoes with the fished fish.
Süßkartoffeln sind reich an Brei- und Vitaminen wie Vitamin A und C, während Fisch eine toppflichtige Quelle für Omega-3-Fettsäuren und Protein darstellt. Dadurch werden die Kinder gesund und wachsen.
Gemüsesuppe mit Vollkornbrot
Ingredients: 1 zucchini 2 carrots 1 potato 1 onion 1 litre vegetable stock 1 tbsp olive oil salt pepper fresh herbs wholemeal bread
Preparation: Cut up the onion and the vegetables finely. Sauté the onions in some olive oil for a few minutes. Add the rest of the vegetables, and sautée them until slightly browned. Add the vegetable stock and simmer for about 20 minutes, until the vegetables become soft. Season with salt and pepper, and add some fresh herbs. Serve hot with a slice of wholegrain bread.
Vegetable soups are easy but nutritious, and help kids to get important vitamins and minerals. Wholemeal bread provides more fibre and complex carbohydrates that will help with sustained fullness.
Markus Lehmann, one of the foremost nutritionists, said: ‘The evening meal should be light but also nutritious in order to allow children to rest better and to recover at night. A balanced diet is important because it helps to maintain a good condition for a long time.’
Getränke: Kalorienarme und gesunde Optionen
Keyword: abnehmen ohne sport
The choice of non-alcoholic beverages is extremely imp1ortant for those trying to maintain their body weight. Presented below are two options that are low in calories and highly nutritious:
Wasser mit Zitrone und Minze
Zutaten: 1 Liter Wasser, Saft einer Zitrone, eine Handvoll frische Minzblätter
Preparation: Pour water into a jug, add lemon juice and put mint leaves. Let it stay for at least one hour in the fridge before drinking it.
While water with lemon and mint is not only refreshing, it helps hydration as well. The Vitamin C in lemon juice and the fresh scent of mint adds taste, while the mint helps with the process of digestion.
Ungesüßter Kräutertee
Zutaten: Verschiedene Kräuter (z.B. Kamille, Pfefferminze, Hagebutte), Wasser
Preparation: Put the herbs in a teapot and pour over hot water. Let it steep for 5-10 minutes and then enjoy it.
Kräutertees sind ein gutes Alternative zu süßen Getränke. Es ist kalorienfrei und hat viele vorteile füre die Gesundheit. Das hängt davon ab wie man diesign Kräutern befertigt. Kamille needs to bee calm and pfefferminze help der digestion.
KARIN MEIER, PROFFESSOR OF CHILD NUTRITION SAYS : ‘Hydratation is as important in children as the right kind of food. Good hydration is achieved with low caloric drinks such as water with lemon juice, and unsweetened herbal tea .’
abnehmen ohne sport
Desserts: Gesunde Alternativen zu Süßigkeiten
Keyword: abnehmen ohne sport
Healthy treats can satisfy your craving for sweet food without flooding your body with too many calories. Here are two sweet and nutritious alternatives: 1) Nourishing Chocolate Mousse: 2 cups oat milk 2 ripe bananas, cut into chunks 1/4 tsp salt 1.5 tsp vanilla extract 2 tsp carob or cocoa powder 1 tsp LSA (a mixture of ground linseed, sunflower seeds, and almonds) 2. Mix all the ingredients in a bowl 3. Blitz with a hand-held blender until smooth 4. Pour into a glass and top with some cinnamon 5. Enjoy 2) Sultana, Apple and Orange Bake: 2 cups rolled oats (wholemeal) 1 large apple 1 orange 1 cup sultanas 1/2 tsp cinnamon 1/4 tsp ground cloves 1/2 tsp mixed spice 1/2 cup cashew nuts, chopped 2. Cut 1.5 cups apple, the orange and cashew nuts into chunks 3. Preheat the oven to 180℃ 4. Mix the dry ingredients in a bowl 5. Add the apple pieces and mix well 6. Pour the mixture into a silicon mould and place in the oven for 25 minutes 7. Remove and allow to cool 8. Enjoy 9. Bon appetit!
Frucht-Smoothie
Ingredients: 1 banana, 1 handful of berries (eg Strawberries, Raspberries), 200ml natural yoghurt, 100ml water or milk, 1 tsp honey
Preparation: Put all the ingredients in a mixer and blend to a smooth puree. Taste and adjust salt with care. Decorate with fresh mint leaves.
Zubereitung: Alle Zutaten in einen Mixer geben und glatt pürieren. Salz eintrinken lassen, schmecken und, je nach Geschmack, neuerdingen. Decoration mit Minzblättern belegen.
Frucht-Smoothies gehören zur schönen Welt der Kinderernährung: wichtige Vitamine und Mineral-Stoffe verteilen sich wesentlich leichter unter Kindern als durchaus teilweise unerwünschte tabletteförmige Alternativen. Außerdem sind Frucht-Smoothies natürlich süß und sollten große Antioxidantienmengen aus den Beeren enthalten. Joghurt fügt etwas Protein dazu, speziell dafür, dass die Sättigung verstärkt wird.
Selbstgemachtes Bananeneis
Zutaten: 2 reife Bananen, 1 EL Erdnussbutter, 1 TL Kakaopulver
Preparation: Peel the bananas, cut them into slices and freeze them. Put the frozen bananas in a mixer with peanut butter and cocoa powder and blend until you have a creamy consistency. Serve immediately or refreeze.
Bananeneis is a healthy alternative to common table ice-cream and doesn’t contain any added sugar. It is rich in potassium and fibre which are both important for a healthy diet. Peanut butter supplies healthy fats and proteins which contribute to a feeling of fullness.
‘A healthy dessert can be a great way to satisfy a sweet tooth, and make sure all your nutritional requirements are met,’ says Dr Julia Bauer, a nutritional scientist. ‘Made-at-home options such as a fruit-Smoothie or banana ice cream are especially recommended because they contain no artificial additives or sugar.
Tipps für die Essensvorbereitung
Keyword: abnehmen ohne sport
Good planning and preparation are key to ensuring a healthy diet every day. Here are some useful tips:
Planen und Vorbereiten von Mahlzeiten
Plançard Weekly Menu Plan: Complete a weekly menu plan to ensure that healthy options will always be available. This helps to avoid spontaneous and unhealthy food decisions.
Vorkochen: Vorbereiten Sie größere Mengen gesunder Mahlzeiten und erfrieren Sie sie. Dadurch sparen Sie Zeit und es gibt sicherlich immer eine nährstoffreiche Mahlzeit zuhänden, wenn es mal gewscrollt sein muss.
Gesunde Snacks griffbereit haben
Lay in stores: keep healthy snacks such as nuts, fruit, vegetable snacks and hummus within easy reach so that children can snack on them when they are hungry.
Portion sizes: Prepare your snacks in small portions so that you do not overeat.using small containers or snack boxes can help you keep your portions in sight.
‘Meal planning and prep is an integral part of healthy eating, especially for working families. If we make healthy options available all the time, we encourage good eating habits and help avoid mindless calories,’ says Dr Laura Fischer, a dietician.
abnehmen ohne sport
Motivation und positive Verstärkung
Keyword: abnehmen ohne sport
It is essential to inspire children to eat healthily and keep their motivation up for the long run. Here are some strategies to help you do just that:
Kinder für gesundes Essen begeistern
Crooked and creative presentation: The kids love to eat colorful food. Try preparing meals so that they are visually appetising. Use colour and shape, to appeal to children’s curiosity.
Bring them in choice: let children decide what healthy food to buy at the store and what recipes to try. If they feel part of the decision, they are more willing to actually eat the healthy food.
Gemeinsames Kochen als Familienaktivität
Cooking Together: Cook together with your children. Divide big tasks into easy ones at a level they can manage. This promotes family cohesion and passes on knowledge about healthy eating.
Praise and acknowledgement: Praise and positive reinforcement are powerful motivators. Praise your children for their participation and their choices of healthy food. This boosts their confidence and their willingness to continue making healthy choices.
‘Motivation and positive reinforcement are two key elements that play a critical role when trying to promote healthy eating patterns in children. When healthy eating is made more enjoyable for children in an engaging and playful way, this helps children to stay motivated towards healthy eating patterns for life,’ explained Dr Johannes Müller, a paediatric psychologist, citing numerous studies on child psychology.
Häufige Fehler und wie man sie vermeidet
Keyword: abnehmen ohne sport
There can be a few suprising mistakes people make when they switch to a healthier diet without exercise, so here are the main ones and how to avoid them:
Zu viel Zucker in der Ernährung
Fehler: Viele vermeintlich gesunde Lebensmittel enthalten versteckten Zucker, der zur Gewichtszunahme beiträgt.
Answer: Pay attention to the labels on the foodpacks and try to avoid sugary items. Prefer fresh fruits to sweet snacks and drinks. Use natural sweeteners only provided those are in limited quantities.
Unregelmäßige Mahlzeitenzeiten
Fehler: Unregelmäßiges Essen oder das Auslassen von Mahlzeiten kann zu Heißhungerattacken und Überessen führen.
Solution: Stick to set mealtimes, and make sure to eat them consistently. A structured eating plan helps keep your metabolism stable and your blood sugar balanced.
Eva Fischer, medical nutrition expert, said: ‘A common mistake when children want to eat is that they get too much sugar. You should pay attention to that sugars are added to everything and in meals times need to be kept even, in order to avoid hunger fits.
Häufig gestellte Fragen (FAQs)
Welche Frühstücksrezepte helfen Kindern beim Abnehmen ohne Sport?
Antwort: Haferflocken mit frischen Früchten sowie Joghurt mit Honig und Nüssen sind ideale Frühstücksportionen. Sie enthalten viele Ballaststoffe und Proteine, die lange sattmachen und den Stoffwechsel stimulieren.
Was sind gesunde Mittagessen für Kinder, die abnehmen wollen?
Answer: Wholegrain pasta with vegetable sauce and chicken breast with quinoa-salad are delicious and satisfying meals. They give you important nutrients and can help sustain you with enough calories without getting too many.
Welche Snacks sind gut für Kinder, die ohne Sport abnehmen möchten?
Answer: Vegetables sticks with hummus and fruit spears with yoghurt-dip are healthy and filling choices of snacks. They contain important vitamins and minerals and help to keep the blood sugar level under control.
Was können Kinder zum Abendessen essen, um gesund abzunehmen?
Antwort: Gebratener Fisch mit Süsskartoffeln und Gemüsesuppe mit Vollkornbrot sind leichter und balanceder. Diese Gerichte haben viele Proteine und Ballaststoffe, die helfen, eine süße Ernährung zu erhalten.
Welche Getränke sind kalorienarm und gesund für Kinder?
Antwort: Wasser mit Zitrone und Minze, sowie unsüßer Kräutertee sind die optimalen Getränke. Sie decken den Flüssigkeitsbedarf und fügen zusätzliche Kalorien nicht hinzu.
Was sind gesunde Dessertalternativen für Kinder?
Answer: Homemade banana ice-cream or a fruit smoothie are healthy and tasty alternatives to sweets. They are sugarless desserts that contain only natural sweeteners and dietary fibres which are valuable nutrients contributing to a healthy diet.