Balanced diet and physical activity
The food plate encourages children aged 4–12 to eat a balanced diet and to be sufficiently physically active.
It provides nutrition guidance and healthy eating behaviors. Parents’ and caregivers’ attitudes are key: a relaxed atmosphere at the table (calm, humor, patience) promotes well‑being and the pleasure of eating, while criticism or pressure can suppress appetite. Inviting children to taste foods and leading by example multiplies flavor experiences and supports varied choices.
Children naturally love to move. Letting them be active, preferably outdoors, supports development. Adequate rest helps them refuel.
Water
- The ideal drink: 4–5 glasses per day are recommended.
- No calories, no sugar, and no tooth‑harming acids.
Vegetables & fruit
- Eat a rainbow: each item offers its own valuable set of nutrients.
- Include at every meal and snack.
- Favor seasonal, locally produced options.
Regular meals
- Well‑spaced meals support performance and concentration.
- A balanced breakfast sets up the day.
- Mid‑morning and afternoon snacks complement main meals and can prevent continuous nibbling.
Eat a variety
- Vary foods and preparation methods for complete nutrient intake.
- Adults select and prepare foods; children decide how much to eat. Trust children’s ability to recognize hunger and fullness.
- No food is entirely “good” or “bad” — it’s about amount and frequency.
Enjoy with all senses
- Take your time and eat together as often as possible.
- Talk at the table without distractions (smartphones, tablets, TV, newspapers).
- Eating is a sensory experience: what we see, smell, taste, touch, and hear can attract or repel. Patience and confidence help with new foods.
Resources
- https://www.sge-ssn.ch/fr/toi-et-moi/boire-et-manger/aux-differents-ages/enfance/
- https://www.who.int/health-topics/food-safety
