The children should eat every day aliments from all food groups (proteins, carbohydrates and lipids or fats), in order to cover adequately their nutritional needs. Play with colors and flavors to make them attractive and fun dishes.
With a regular schedule of meals is easy to avoid the “pecking” between hours and our little one learn to eat food when corresponding.
Always avoiding consuming too much fat and refined sugars (industrial bakery, candy, sugary soft drinks, juices and smoothies packed).
Food rich in calcium as milk and dairy products (cheese, yogurt, home made smoothies), eggs, legumes (lentils, chickpeas, soybeans), fish (halibut, sardines, sea bream, salmon,…) and vegetables like spinach, watercress and broccoli should be part of the daily diet of children and adolescents from 6 months to 18 years old because this mineral, as we know, is essential for the structure bone development.
For a proper mental development and an adequate physical and intellectual performance, children must have a filling breakfast. A serving of fruit (in juice or whole), a dairy product (milk, yogurt or cheese) and cereals (bread or breakfast cereals) are the basis of what is considered an ideal breakfast.
At midmorning, we have to replace the famous snacks or bakery products for a cheese, turkey breast, beef or chicken mortadella sandwich, for example. Bread is an excellent food that must be present daily in the child’s diet.
From 3 to 7 years is very important to consume raw foods daily to ensure the required dose of vitamin C (natural fruit juices, fresh fruit, salads,…).
The children’s body is not prepared to spend many hours without eating, hence it is important to never skip the p.m. snack. By midafternoon the kids are usually very hungry, so it is a perfect moment to offer them healthy foods like fruits, dairy products and cereals.
The key nutrients to ensure the children intellectual performance are the B vitamins, present in vegetables, potatoes, eggs and legumes, among other foods, as well as Vitamin C, found in fruits (citrus, strawberries, kiwis) and in vegetables like pepper and cauliflower.
To achieve a well-organized and balanced diet is important to combine dinner menus with the lunch ones (especially if our children eat at the nursery or at school).
The basic criteria to be followed are:
– They must eat fish at least 3 times a week.
– The correct dosage of egg is from 2 to 3 units per week.
– The minimum amount of vegetables per day is 150 grams.
– 3 or more servings of calcium ensure the necessary amount of this mineral.
– It is essential to take at least 2 pieces of fruit a day.