The number of meals accepted as nutritionally healthiest in the children's stage is 5 a day, 3 main, breakfast, lunch and dinner, and two lighter, lunch and snack. The food should contribute approximately 30-35% of the total caloric intake of the day, and include foods from all groups, preferably fr
The number of meals accepted as nutritionally healthiest in the children's stage is 5 a day, 3 main, breakfast, lunch and dinner, and two lighter, lunch and snack. The food should contribute approximately 30-35% of the total caloric intake of the day, and include foods from all groups, preferably fresh and cooked in the traditional way.
We are fortunate to have a very healthy culinary culture and a very healthy lifestyle, unfortunately, the pace of life in today's society makes it difficult on many occasions to adopt these traditional healthy habits, causing the appearance of alterations associated with food imbalance and physical inactivity.
How the midday meal should be for the children
The Mediterranean diet is characterized by a high intake of fruits, vegetables, legumes, bread and dressings with olive oil, a moderate consumption of milk and dairy products and a protein contribution that comes in general, from fish and to a lesser extent from red meats.
In particular, the midday meal menus should include seasonal foods and consistent or light prepa culinary preparations depending on the season of the year. In addition, it could also be differentiated between daily menus, or those that are usually eaten daily, and others more casual, either because they are more elaborate and need more preparation time or because they are typical of specific dates. It is difficult, however, to establish general recommendations regarding the size of the most appropriate rations for different ages, since the needs vary not only with age and, in adolescence, also with sex, but also with the constitution and individual physical activity and even with various genetic factors. The midday meal includes three dishes for the children
In general, the food is usually divided into three courses, first, second and dessert, and accompanied by a portion of bread.
As a first course, it is recommended, at least a couple of times a week, the consumption of legumes, preferably accompanied by cereals (lentils with rice, chickpeas and soup ...), as it increases the quality of the protein. Other options are rice or pasta, the less refined the better, potato-based dishes, with or without vegetables, or dishes made exclusively from vegetables. Depending on the caloric density of the first dish, a second more or less caloric dish should be chosen. Second course:
Between the second courses meat, fish or eggs can be offered accompanied by a garnish of vegetables, potatoes or salad, and obviously, nutritionally complement the first course. Cooking should avoid the incorporation of extra fats into food, therefore, baking or cooking on the grill should be preceded by frying, and the use of olive oil with butter or margarine. Dessert:
In the dessert it would be advisable to include a piece of fresh fruit in season, although occasionally you can have dairy or sweet desserts, even better if they are made at home. The bread, as far as possible, is better to be comprehensive, and avoiding bread mold, as it contains a greater amount of fat than traditional bar. In summary, the greater the variety of foods and culinary preparations on the midday menu, the greater the possibility of achieving optimal balance and nutritional contribution.