Lunches and dinners for children

Lunches and dinners for children

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Adjusting the children's menu at home with that at school is a task that requires a lot of initiative, imagination and a hand in the kitchen. And not only that, we must also have some nutritional knowledge that helps us to complement what children eat at school at home. When we return to school hours, it is true that at home we save ourselves having to prepare a large volume of food because children only sit at the table once, but what we put on the plate must be carefully thought out.

And it is that finding the nutritional balance so that our children grow up healthy, strong and with correct development is a task that begins in the supermarket. Every weekend we have to previously choose the products that we are going to consume during the week so that the balance between proteins, carbohydrates and fats is the most appropriate. Then, it is time to take it home, place it, classify it in packages or lunch boxes to freeze what corresponds and then, and very importantly, look carefully at the school menu to go out and cook the most appropriate to complement the children's daily diet.

So with so much trouble, there are days when I don't know what to do to eat. Between what we ate yesterday or the day before yesterday, what they have already been given at school, what they don't like, what they like, but they eat very often, and what they should eat, but it takes me an effort to get it and what takes me more or less time to cook, no one can figure it out.

For this reason, I consider that putting something different to put in your mouth every day, and that in turn is nutritious and is part of a balanced diet, has a lot of merit. Apart from requiring a lot of work, you need an organized mind that knows what is best for each one at all times. And it is that in many families, each member has very different nutritional requirements. While the elderly are thinking about reducing the consumption of fats and simple sugars, especially at dinner, which is when they gain the most weight, children need to obtain the great energy that they display from carbohydrates and fats, which must be introduced in their diet with a lot of balance to avoid obesity problems, always taking into account the amount of exercise they do.

However, the most important thing is that children's diet includes a variety of products from all food groups. The nutrients that are most likely to cause deficiencies in a child's diet are: calcium, iron, vitamin C, vitamin A, folic acid, and vitamin B6. For this reason it is important that children drink enough milk or dairy products such as yogurts and cheeses, which are rich in calcium, a mineral essential for bone development and growth.

Other fresh foods like broccoli and all cooked vegetables and fruits are good sources of vitamins for children. Iron requirements vary according to age, growth rate, iron stores, increased blood volume, and the rate of absorption from food sources. A deficiency can cause anemia. Remember that the iron that is best absorbed is animal origin (beef, fish, poultry), although it is also present in fortified cereals, spinach and legumes.

Marisol New. Copywriter

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