Strengthening families and helping them balance work and family life
An overview of our newsletter topics
Growing up healthy: What children really need in their early years
Nutrition is a part of children’s lives from the very beginning. It provides energy for growth, physical activity, and learning, and supplies the body with essential nutrients. At the same time, taste preferences and eating habits develop at a young age and often stay with us for a long time.
However, that does not mean every meal has to be perfect. What is much more important is taking a balanced view of the big picture – and a family routine where healthy eating is simply a given, without constantly being the focus of attention.
Needs change with age
From infancy through school age, the body develops rapidly, and dietary needs change accordingly. While babies are initially nourished by breast milk or infant formula and gradually introduce solid foods, toddlers discover more and more foods and develop their own preferences.
Once children reach school age, regular and balanced meals become increasingly important to provide enough energy for growth, learning, physical activity, and an active daily routine.
The following applies to every stage of development: Children need a diet that is appropriate for their age and individual needs.
What children need for healthy development
Instead of focusing on individual nutrients, a varied diet is helpful. Regular staples can include, for example:
- Vegetables and fruits
- Whole-grain and other grain products, as well as potatoes
- Dairy products or suitable alternatives
- Legumes, fish, and eggs, as well as meat depending on dietary preferences
- vegetable oils, as well as age-appropriate nuts or nut butters
- Water as the preferred beverage
This ensures the body receives many important nutrients. Protein is needed for growth and muscle development, among other things, while calcium and vitamin D play a key role in bone and tooth health. Iron supports blood formation, among other functions, while iodine and omega-3 fatty acids are important for various developmental processes.
For babies and toddlers, there are special recommendations for certain foods, for example, due to the risk of choking. Even with a vegetarian or vegan diet, nutrient intake should be monitored on an individual basis and, if necessary, with professional guidance.
Healthy habits are formed around the family table
Children learn about food primarily through experience and by following examples. Sharing meals, trying a variety of foods, and having the opportunity to sample new things without pressure can help them develop a relaxed relationship with food over the long term.
A helpful guideline: Parents decide what is on the table – children get to help decide whether and how much they want to eat. This helps them learn to better recognize their own hunger and fullness cues.
Setting a good example also plays a role. When adults themselves eat a varied diet and create positive mealtime experiences, children naturally come to see healthy eating as a normal part of everyday life.
Healthy does not mean perfect
French fries, pizza, ice cream, and candy all have their place. Individual foods do not determine whether a child is eating healthily. What matters most is what’s regularly on the menu over the course of days and weeks.
Strict bans can unnecessarily make food a big deal. A relaxed and mindful approach, on the other hand, helps children become familiar with different foods and gradually make their own good choices.
Building habits today that will last tomorrow
Healthy eating in childhood is not about perfection. Rather, it is about giving children variety, a joy in eating, and an awareness of their own bodies. In this way, families can lay an important foundation for health and well-being early on and foster habits that can stay with children well into adulthood.
Anyone interested in learning more about this topic is cordially invited to attend our lecture, “Nutrition during growth – What children really need (ages 0–12),” on September 18, 2026, at 12:30 p.m.
Do you have questions or need personalized support?
Our Parent & Family Counseling Service is always available to provide further information or personalized support. Feel free to schedule a no-obligation, personal consultation at:
Email eltern@benefitatwork.de | Phone counseling 0331 231 879 40
Staying healthy through movement: What strengthens children physically and mentally
Children are naturally curious and want to explore their surroundings. They run, jump, climb, balance, or ride a bike. All of this is physical activity and is at least as valuable as a physical education class or training with a sports club. That is because regular activity helps children get to know their bodies, develop new skills, and build confidence in their own abilities.
Positive experiences with physical activity during childhood can also lay an important foundation for later in life. Children who experience physical activity early on as a natural and enjoyable part of everyday life are well-positioned to remain active in the long term.
Physical activity develops more than just muscles
Physical activity impacts many areas of a child’s development simultaneously. Running, jumping, or climbing strengthen muscles and bones and train the cardiovascular system. At the same time, children develop coordination, balance, and a better sense of their bodies.
But the brain benefits as well. When children learn new movements, overcome challenges, or realize they can accomplish something, their self-confidence often grows. They learn: “I can try something, practice, and get better.” This sense of self-efficacy can also strengthen them in other areas of life.
Physical activity can also help relieve tension, stabilize mood, and provide a balance to school or other demands. Movement offers children the opportunity to express their feelings physically and to find calm.
Playing together adds further experiences. Children learn to follow rules, be considerate, coordinate with others, and deal with both success and failure.
In this way, physical activity becomes much more than just exercise: it helps children get to know themselves better and develop confidence in their own abilities.
When physical activity is neglected in daily life
School, homework, car rides, and media mean that children today can spend many hours sitting. Rest periods and screen time are, of course, part of everyday life. The key is striking a good balance.
Without regular physical activity, children miss out on important stimuli for their physical and motor development. Their fitness, coordination, posture, and well-being can suffer as a result. That is why it is important to look not just at scheduled sports activities, but at physical activity throughout the entire day.
How much physical activity do children need?
For children and adolescents between the ages of 5 and 17, the World Health Organization (WHO) recommends an average of at least 60 minutes of moderate to vigorous physical activity per day. At least three days a week should also include more vigorous activities as well as exercises to strengthen muscles and bones.
That may sound like a lot at first, but it does not mean that children have to exercise for an hour every day. Riding a bike to school, running around on the playground, playing soccer with friends, or going for a round of inline skating all count toward this goal. Physical activity can be spread out over the entire day.
For younger children, the main focus is on getting plenty of varied physical activity throughout the day and breaking up long periods of sitting as regularly as possible.
Getting more exercise can be simple
Families do not need a strictly scheduled exercise plan for this. Everyday life often offers plenty of opportunities:
- walking or biking short distances together
- using playgrounds, parks, and nature to get active
- Making a point of setting aside time to run around after school and homework
- playing ball, swimming, dancing, or biking together
- Let children try out different types of physical activity
Not every child is enthusiastic about soccer, gymnastics, or track and field. And they do not have to be. What is much more important is finding a form of physical activity that’s fun and suits the child.
Physical activity that can last a lifetime
Children do not have to achieve peak athletic performance to benefit from physical activity. What matters most is regular activity, a variety of movement experiences, and, above all, enjoying it. This way, children can not only grow up physically and mentally stronger but also develop habits early on that support their health and well-being in the long term.
For more insights, join our presentation “Physical activity in childhood – Why it is more than just sports” on September 11, 2026, at 11:00 a.m. Register now.
Do you have questions or need personalized support?
Our Parent & Family Counseling Service is always available to provide further information or personalized support. Feel free to schedule a no-obligation, personal consultation at:
Email eltern@benefitatwork.de | Phone counseling 0331 231 879 40
Sitting, carrying, scrolling: How to keep a child's back moving
School, homework, car rides, smartphones, and tablets: In their daily lives, children spend a lot of time sitting. At the same time, they carry backpacks, are growing quickly, and their musculoskeletal system is constantly developing. So it is no wonder that many parents wonder what is really good for their children’s back health.
The good news: Children do not have to sit perfectly straight all day long. Sufficient exercise and regular changes in position are much more important than perfect posture.
A child’s back needs movement
Bones, muscles, and the entire musculoskeletal system are still developing during childhood. Movement provides important stimuli for this process. It strengthens muscles, supports bone development, and promotes coordination and body awareness.
Strong muscles also help stabilize the body and effectively absorb the stresses of everyday life. A healthy back, therefore, is not achieved by an ergonomic desk alone. Above all, an active daily routine is crucial.
Backpack: It is all about carrying it right
A heavy school bag can quickly become a cause for concern. However, there is no one-size-fits-all weight limit that applies to every child. How much strain a bag causes depends, among other things, on the child’s age, build, fitness level, how long it is carried, and the distance to school.
Nevertheless, a few simple tips can help:
- Pack only what is actually needed
- Use both shoulder straps
- Carry the bag as close to your body as possible
- Adjust the straps to fit the child’s height
- Regularly remove any unnecessary weight
If a child shows signs of pain or obvious discomfort while carrying the bag, you should take a closer look.
Sofa, desk, and smartphone: Variety is key
Reading while slumped on the sofa or sitting on the floor while playing? That is no cause for concern at first. For the back, what matters less is whether a single posture looks perfect, and more how long the body remains in that position.
This also applies to smartphones and tablets. Instead of constantly telling children to sit up straight, it makes more sense to break up longer periods spent in the same position. Standing up briefly, stretching, taking a few steps, or simply changing positions brings movement back into the body.
So when it comes to everyday life, the best posture is often the next one.
What parents can do to support a strong back
Back health can be easily integrated into everyday family life. Children benefit when they can regularly run, climb, balance, ride a bike, swim, or simply play outside.
Even longer periods of sitting while doing homework or using electronic devices should be broken up regularly with movement. A workspace adjusted to the child’s height can also help.
That said, not every day needs to be perfectly planned. What matters most is a mix of sitting, standing, lying down, running around, and a wide variety of physical activities.
When symptoms should be evaluated
Back pain in children should be taken seriously, especially if it occurs repeatedly or lasts for an extended period. Nighttime pain, significant limitations in movement, or other notable symptoms should also be evaluated by a pediatrician.
A strong back starts in everyday life
Instead of constantly monitoring posture, parents can focus on fostering one thing above all else: a love of movement and a good sense of their own bodies. Children who experience movement as a natural part of everyday life from an early age lay a valuable foundation for a strong and resilient musculoskeletal system – one that will serve them well for years to come.
Our presentation “Posture & the back in children – Backpacks, sofas, smartphones” will offer you further insights into this topic on September 2, 2026, at 11:00 a.m. Reserve your spot now.
Do you have questions or need personalized support?
Our Parent & Family Counseling Service is always available to provide further information or personalized support. Feel free to schedule a no-obligation, personal consultation at:
Email eltern@benefitatwork.de | Phone counseling 0331 231 879 40
DIY creative time: 10 snack ideas for short and long breaks
Whether for the lunchbox, a quick afternoon snack, or a cozy movie night: Snacks are simply a part of everyday family life. With just a few simple ingredients, you can put together a variety of tasty treats that are delicious, provide energy, and are easy to prepare.
1. Apple slices with nut butter
Cut an apple or pear into slices and serve with a little nut butter. Sweet, crunchy, and quick to make.
2. Veggie sticks with dip
Cut cucumber, bell peppers, carrots, or kohlrabi into bite-sized pieces and serve them with hummus or a yogurt-herb dip, for example.
3. Plain yogurt with fruit and oats
Combine plain yogurt with berries, apples, or your favorite fruit and a few oats. A small screw-top jar is perfect for on the go.
4. Snack-sized whole-grain bread
Top whole-grain bread with cream cheese, cheese, or hummus, then cut it into small triangles or cubes. Perfect for the lunchbox.
5. Small fruit skewers
Skewer various types of fruit onto small skewers. For younger children, cut the fruit into age-appropriate pieces and avoid using sharp skewers.
6. Homemade trail mix
Mix nuts, unsweetened dried fruit, and whole-grain flakes to your liking. Important: Whole nuts are not suitable for small children due to the risk of choking.
7. Banana oat cookies
Mash a ripe banana, mix it with rolled oats, and bake small cookies in the oven. They are easy to prepare in advance and take along.
8. Crispbread or rice cakes with toppings
Spread with cream cheese, hummus, or nut butter and top with fruit or vegetables to taste.
9. Cheese, vegetables, and bread as a snack platter
A few cubes of cheese, cucumber slices, tomatoes, and whole-grain bread make for a simple snack. For young children, of course, prepare everything in an age-appropriate way.
10. Homemade fruit ice pops
Puree fruit and freeze it in ice pop molds with plain yogurt or a little water. A great at-home alternative, especially in late summer.
Good to know: Healthy snacks do not have to be complicated or perfect every day. Our snack formula serves as a simple guide : fruit or vegetables + whole grains + a source of protein. This allows you to create new combinations time and again that can be adapted to your family’s tastes, ages, and daily routine.
Do you have questions or need personalized support?
Our Parent & Family Counseling Service is always available to provide further information or personalized support. Feel free to schedule a no-obligation, personal counseling session at:
Email eltern@benefitatwork.de | Phone counseling 0331 231 879 40
Want to learn more?
Our team of experts is here to advise you on all matters related to parenting and child-rearing, and to help you find child care nationwide. Schedule a personal consultation. Your employer will cover the costs to help you balance work and family life.