Don't go hungry even if you went overboard over the holidays
You might be tempted to go on an all-out fast at the start of the year, particularly if the holiday period was marked by excess.
Try and avoid that temptation, nutritionists say, and if you are scaling back your intake, go about it with thought and care.
Avoid extreme fasting, says German nutrition expert Regina Ensenauer. One way to start is eating a little less at your regular meals. "Paying attention to quantities is a tip that applies to all age groups," says Ensenauer, who is head of the Institute of Paediatric Nutrition at the Max Rubner Institute in Karlsruhe.
Whatever your routine, make sure to get more exercise, she says. "That may sound banal, but it's not an easy task for many people." Challenges include schools and daycare centres being closed, meaning families have to consciously plan joint activities, from walks to visits to the zoo.
After all, people often only eat out of boredom, so be aware and look for alternatives.
Before trying to change their kids' eating habits, parents need to take a good look in the mirror first, Ensenauer says. "If I don't take a step back myself, I can't expect my child to take a step back. As adults, we have a huge responsibility here."
Alongside eating more slowly and consciously, the quality of the food is important and that also applies to dessert. "Which may mean fruit instead of cake," says Ensenauer.
When it comes to mains, you could make salad with chicken breast or a plant-based alternative instead of dishes that include fatty sausages or large portions of meat.
Sweet drinks can be a big problem and specialists suggest diluting them with plenty of water if you are serving them at all. Remember, water is the best alternative as a drink, Ensenauer says. "Sweet drinks, on the other hand, should be regarded as sweets." Try and share this message with grandparents or others involved in childcare.
Avoid giving very young children special foods such as fruit pouches as a supplementary food instead of fruit. Yes, these may contain natural fructose, but the sugar content is still often far too high.
The Institute of Child Nutrition is part of the Max Rubner Institute (MRI), the Federal Research Institute for Nutrition and Food. The MRI advises Germany's Ministry of Agriculture and conducts research into nutrition and food.
