That the excesses are the order of the day in these holidays is a fact that few can deny. I recognize that I find it difficult to imagine a Christmas without roasts, nougat, good wine and food to feed half the community. Then it will be when the lamentations arrive and those plans (which I never fulfill) to take away those extra kilos.
But we are not the only ones who suffer with these excesses, our children are also swallowed by the spirit of sweets, chocolates, food and excess fat. We think that being small this does not affect them, but although Christmas will not end with a couple of kilos in the navel, it is true that maintaining a healthy diet should be a goal to take into account throughout the year . Therefore, for those wishes at the beginning of the year, we have brought you this weekly menu so that our children start the year in a healthy way and that has been a contribution of Catalina Prieto, Master in Human Nutrition and Health and whose interview you can see here.
As you can see the menu is quite varied and in the whole grain cereals are incorporated, like the integral ones, the fruit is present in practically all the meals, the vegetables, vegetables and legumes are also very present.
Disappear Of course the industrial processed, such as buns, cookies and cakes and are replaced by homemade dishes that we can take advantage of to help our children prepare them and thus have a good time together while familiarizing them with Different foods from meals.
To help you in some elaborations you know that you can always count on the help of our companions directly to the palate or vitonica as well as visit the website of its author 24zanahorias.
We know that it is very possible that our children do not put much of their part in front of this type of menus, especially after taking a season eating what they like, but it is very important that we start, from an early age, to teach them habits healthy on the table and out of it like sport. A small fight can now win us the battle against obesity and diseases such as diabetes or cancer in the future.
MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | |
|---|---|---|---|---|---|---|---|
BREAKFAST | Wholemeal bread sandwich with cheese and tomato | Milk with 1 whole banana oat flakes | Natural yogurt with nuts | Milk and oat flakes 1 banana | Natural yogurt with diced kiwi and chocolate chips | Wholemeal oatmeal, banana and milk pancakes with berries | Banana skewers with nuts |
FOOD | Lentil stew with minced vegetables and rice 2 tangerines | Cucumber, tomato, corn and olives salad Grilled turkey with mashed potatoes and carrots | Vegetable soup Cod with tomato and baked potatoes 1 kiwi | Vegetable puree (zucchini carrot, bean, onion, potato) Pork tenderloin with roasted apple 1 natural yogurt | Pasta with aubergine, zucchini, onion and tomato ratatouille with natural tuna 1 apple | Vegetable consomme Baked monkfish with roasted sweet potato Macedonia fruit | Salad with lettuce, tomato olives and grated carrots Roasted rabbit with rice Natural yogurt |
SNACK | Natural yogurt with diced fruit | Wholegrain cereal bread with avocado and tomato | Wholegrain cereal bread with sliced banana | Wholemeal toast with cottage cheese, honey and almonds | Natural pineapple and pomegranate Macedonia | Natural yogurt with kiwi and nuts | 1 apple |
DINNER | Zucchini, onion and carrot omelette Pineapple in its juice | Cooked or grilled hake with olive oil and Pear peas | Chicken croquettes with lettuce, tomato and carrot salad Natural yogurt | Spinach Tortilla Pear | Homemade pizza with natural tomato, cheese, olives and zucchini. Plums | Pumpkin cream Homemade chicken yogurts Natural yogurt | Sandwich with whole grain bread, French omelette, avocado and tomato Grapes |
** The menu is designed for children between five and seven years.
