Children have to eat everything. In a balanced way we have to get them to eat fruits and vegetables, as well as foods rich in proteins and carbohydrates. It is also essential that in their daily meals there are ingredients rich in healthy fats and minerals such as calcium and phosphorus, since all these foods are basic for their correct development. Therefore, this week we want to give you some tips for our little ants to eat a balanced diet:
– They should eat 5 vegetables or fruits a day.
Many children are not passionate about vegetables and fruits, but they are essential for children to grow healthy and strong. Ideally, it is to consume at least 5 pieces of vegetables or fruit per day.
How do we achieve this? Many times changing the presentation of the food and making it so that they don’t notice that they are fruits and vegetables can whet their appetite. For example, making a fruit brochette or preparing a potato omelet with zucchini will help them get a taste for eating vegetables.
– They should eatcomplete breakfasts rich in cereals and nuts.
Our little ants have to start the day with energy because they have an intense and fun day at the center ahead of them. That’s why a full breakfast is a must.
A good option is to eat cereals with no added sugars, which provide them with carbohydrates. Also, having dairy products such as yogurt or milk gives them the protein and calcium they need to start the day. Finally, if they have natural juices and fresh fruit for breakfast, they will get a lot of vitamins and they will also have eaten one of those 5 pieces a day that we mentioned before.
– They should eatfats, but healthy fats
Not all fats are bad, some of them are good for our organism. Healthy fatty acids are essential for proper growth, and they also help balance cholesterol levels.
In order for our children to consume healthy fats, we must ensure that they eat white and oily fish and consume nuts and dried fruits in moderation, but daily.
We must also reduce, but not eliminate, fried foods, industrial pastries and products containing TRANS fats.
– Sugar should not be abused
We know that children usually love sweets, and of course we should not eliminate them from their diet because they provide them with a lot of energy, but we have to restrict them in a responsible and logical way.
Care should also be taken with carbonated and sweetened beverages, as they affect the absorption of certain minerals essential for growth.
– They should eat abalanceddiet in proteins.
Red meat and sausages should not be abused, since they contain a high percentage of fat and sodium. The proteins they need can be obtained through white fish such as hake, or lean meats such as chicken or turkey.
Other foods that have a high protein content and should be present in the diet of our children are eggs, dairy products and legumes.
