Food in children's nutrition

Food in children's nutrition

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The number of meals accepted as nutritionally healthier in childhood is 5 a day, 3 main, breakfast, lunch and dinner, and two lighter, lunch and snack. The meal should provide approximately 30-35% of the total caloric intake for 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 fairly healthy lifestyle, unfortunately, the pace of life of today's society makes it difficult on many occasions to adopt these healthy traditional habits, causing the appearance of alterations associated with dietary imbalance and physical inactivity.

The Mediterranean diet is characterized by a high contribution of fruits, vegetables, vegetables and legumes, accompanied by bread and seasoned 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 measure of red meat.

In particular, the lunchtime lunch menus should include seasonal foods and consistent or light culinary preparations depending on the season of the year. In addition, it could also be differentiated between everyday menus, or those that are usually eaten daily, and other more occasional ones, either because they are more elaborate and need more time to prepare or because they are typical of specific dates. It is difficult, however, to establish general recommendations regarding the most appropriate portion sizes for different ages, as needs vary not only with age and, in adolescence, also with sex, but also with constitution and individual physical activity and even with various genetic factors.

In general, the meal is usually divided into three courses, first, second and dessert, and accompanied by a portion of bread.

First course: 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 ...), since 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 course, a more or less caloric second course should be chosen.

Second course: Among the main courses, meat, fish or eggs can be offered accompanied by a garnish of vegetables, potatoes or salad, and which obviously complement the first course nutritionally. Cooking should avoid adding extra fat to food, therefore, baking or grilling should be preferred over frying, and the use of olive oil over butter or margarine.

Dessert: In the dessert it would be convenient to include a piece of fresh seasonal fruit, although occasionally dairy or sweet desserts can be taken, even better if they are made at home. The bread, as far as possible, is better to be wholemeal, and avoiding sliced ​​bread, as it contains a higher amount of fat than traditional loaf.

In short, the greater the variety of foods and culinary preparations on the lunch menu, the greater the possibility of achieving optimal balance and nutritional intake.

You can read more articles similar to Food in children's nutrition, in the category of Kitchen with children on site.

Video: Childhood Nutrition (August 2022).