Many parents attach great importance to their child eating a healthy diet. They have a balanced breakfast in the morning, a vitamin-rich snack for the break and a wholesome meal at school at lunchtime. But what about their own diet? Parents also need to eat healthily in order to feel good and stay fit and productive. Here you can read how to do this in the often hectic everyday life.

Quick coffee ...

While you fill the snack box for your schoolchild with lovingly cut fruit and vegetables, you down a cup of coffee and rush out of the house shortly afterwards without breakfast. If you get the munchies in between, a chocolate bar will help or you can quickly grab something sweet from the bakery. Caught out? Don't be ashamed - you are certainly not an isolated case! There are many parents among us who, between home and work, children and colleagues, turn a blind eye when it comes to their own health. With a few basic rules and tricks, you can still manage to eat healthily as a mom or dad.

Five a day

The "five a day" rule - five portions of fruit and vegetables a day - applies not only to your child, but also to adults. It's actually not that difficult to eat a handful of vegetables three times a day and a handful of fruit twice a day. Start with a balanced breakfast of sugar-free muesli or wholemeal bread or prepare this for your breakfast break. You can easily transport yogurt and muesli to go in a practical container. Fresh fruit and vegetables are ideal as a snack between meals.

Proteins instead of chips

It's best to give the snack bar a wide berth during your lunch break. Instead, how about a walk to the supermarket to pick up a healthy snack such as quark with some fruit or fresh herbs? Does your company have a canteen? Then you should consciously look for a light meal there. A large plate of salad provides vitamins and fills you up instead of making you sluggish.

Countering cravings

You probably often work through your lunch break because time is short and your child needs to be picked up from school on time. Then it's not far to reach for cookies and chocolate to boost energy levels. It's better to snack on a few nuts or dried fruit. Think about a relaxation ritual when you get home. Have a delicious cup of tea or cocoa with your child and talk about the day's experiences. Speaking of drinking: make sure you drink enough fluids - at least 1.5 liters a day, preferably in the form of mineral water or unsweetened tea. If you don't drink enough, you risk headaches, circulatory and digestive problems, among other things.
A family meal together is important!

If parents and children eat separately outside the home during the day, the family meal together in the evening is particularly important. This is when everyone gathers around the table. It's not just about getting full, it's also time to talk. Everyone can talk about the events of the day, important things can be discussed, the next day can be organized and plans for the weekend can be made. Talking to each other is an important source of family cohesion, it conveys affection, togetherness and a sense of belonging. If the family meal takes place in a pleasant atmosphere, your child will also develop enjoyable and healthy eating habits.

Take time for the family meal - without a smartphone or television. As a general rule, you should never eat on the side, but consciously enjoy your meal.

Kids in the kitchen!

Colorful vegetables and salads are also welcome at family meals. Too much work? Why not get your child involved in the preparation and turn it into a fun joint activity. Avoid meat as often as possible. If you regularly eat dairy products such as yoghurt or quark and pulses such as lentils, chickpeas or beans, the whole family will get enough protein even without meat.

Healthy shopping

Healthy eating starts with shopping: wholegrain products provide significantly more nutrients and fiber - not only in baked goods, but also in flour, rice or pasta. This is healthier and keeps you full for longer. Fresh fruit and vegetables - preferably regional and seasonal - are particularly recommended. This also means you are buying more sustainably: The shorter the transportation routes, the better it is for the environment. Unhealthy items such as snacks, chocolate or cookies should only be bought in small quantities, if at all, and banished as far away as possible to the cellar. Then it is out of sight and the constant temptation is not so great.

Be a role model

Children learn by imitation. This also applies to nutrition. If you as a parent eat a healthy and varied diet, you will make healthy food appealing to your child from an early age. In this way, you lay the foundation for healthy eating habits and growing up.