Fun and varied weekly menu for children
The school stage from 6 to 10 years old is the slowest growth period of childhood and precedes the 'Pubic Sickle or pubescent spurt'. In this stage they can grow from 5 to 6 cm and increase 3 kg annually. The energy that they need to ingest varies from 1500 - 1700 kcal daily, adjusting to the age, h
The school stage from 6 to 10 years old is the slowest growth period of childhood and precedes the 'Pubic Sickle or pubescent spurt'. In this stage they can grow from 5 to 6 cm and increase 3 kg annually. The energy that they need to ingest varies from 1500 - 1700 kcal daily, adjusting to the age, height and low growth of this stage.
Therefore, the food we give them at this stage, will be rich in vitamins and minerals. This is why fruits, vegetables and unprocessed foods will be our best allies. The way our children consume it is very important. It will always be better raw fruits with peel.
Varied menu for children from 6 to 10 years
The school stage is characterized by a high demand for brain activity, for this we must deliver necessary energy to our brain for optimal functioning. A breakfast rich in fruits, nuts, dairy and cereals, is an ideal breakfast to fulfill this function.
Reinforce healthy eating habits from a young age, that will help us to avoid future chronic diseases derived from overweight or obesity. Let's train healthy and happy children!
Menu prepared by Danay Ahumada, Nutritionist.
Fun and varied weekly menu for children
Breakfast | Mid-morning | Lunch | Snack | Dinner | |
---|---|---|---|---|---|
Monday | Breakfast Skimmed milk with cocoa + a slice of sliced bread with lettuce and tomato | Mid-morning Fruit Macedonia bathed with natural yogurt (125gr) | Lunch 3/4 cup cous cous with cubed peppers and chicken filet + Carrot and celery salad | Snack Natural yogurt + half handful of nuts + 2 kiwis | Dinner Shredded turkey + cooked potatoes + broccoli salad |
Tuesday | Breakfast Soy yogurt + 1/2 cup of sugar-free cereals + a peach or peach in squares | Mid-morning Skim milk (200cc) with 1/2 handful of nuts | Lunch Timbale of quinoa (3/4 cup) with baked salmon (the size of the palm of your hand) + Salad of lettuce and arugula | Snack Milk shake with banana | Dinner Chicken with eggplant + Zucchini (or pumpkin) |
Wednesday | Breakfast Almond milk + 5 nuts + a small banana + 3/4 cup with corn popcorn | Mid-morning Fruit skewer (orange, banana, grape and strawberry or strawberries) covered with cocoa (optional) | Lunch 3/4 cup of whole-grain noodles with pesto sauce + lemon chicken skewers + salad of tomatoes in wedges | snack soy milk + apple compote | dinner peppers stuffed with mushrooms and egg |
Thursday | Breakfast Natural yogurt + 5 nuts + 5 almonds + a handful of red fruits | Mid-morning Carrot sticks with celery with natural juice of strawberries or strawberries | Lunch 3/4 cup mashed potatoes + Fillet grilled veal + Spinach salad with cabbage | Snack Rice crackers covered with guacamole + orange juice | Dinner Zucchini stuffed with minced chicken meat + Baked potatoes |
Friday | Breakfast Smoothie or smoothie strawberries, blackberries, blueberries with mint and skimmed milk + 2 tablespoons of oatmeal | Mid-morning Apple in cubes with honey and nuts (5 units) | Lunch Bean cream or beans with vegetables + Tomato salad in segments and chard | Snack Banana skewer with strawberries + strawberry yogurt | Dinner Rosemary sautéed potatoes + chicken drumsticks |
Saturday | Breakfast Natural yogurt + one tablespoon of blackberry jam + 1/2 cup of granola (nuts, oatmeal and baked honey) ) | Mid-morning 1/2 Turkey ham sandwich with tomato, white cheese and lettuce + fresh juice | Lunch 3/4 cup brown rice + Baked salmon + broccoli and carrot salad | Snack Fruit Macedonia with nuts | Dinner Vegetable scrambled (vegetable Chapsui) with baked beef |
Sunday | Breakfast Kiwi smothie (a natural yogurt, 1 kiwi, 1/2 banana and ice) + a pancake or pancake with honey | Mid-morning Banana covered with granola + Skim milk (200cc) | Lunch Lentil burger with pasta spirals + cherry tomato salad with spinach | Snack Peach or peach with yogurt and chocolate chips | Dinner Mix of vegetables with tofu |