Con la llegada de septiembre, llega la vuelta al trabajo después de unas merecidas vacaciones y la vuelta al colegio de millones de niños. Cada vez más, la gran mayoría de niños se quedan en los comedores de los colegios, y por lo tanto es importante saber lo que comen para mantener una dieta equilibrada.
Las empresas que se dedican a realizar las comidas de los colegios están cada vez más concienciadas en la elaboración de una cocina saludable, pero para mejorar aún más en la salud de vuestros hijos es importante saber combinar la comida de la escuela con una buena y equilibrada cena en casa.
En este post trataremos de daros algunos pequeños consejos para elaborar un menú equilibrado para los peques de la casa, y que bien visto, también nos puede ir bien a nosotros, ya que a veces no comemos lo suficientemente bien que deberíamos, ¿verdad? 😉
Más verduras
Se establece que la cantidad de verduras u hortalizas que deben consumir los niños diariamente es de unos 150 gramos aproximadamente, y también sabemos que a veces, este tipo de alimentos, no les acaban de gustar del todo, así que una buena manera de comer ensaladas o verduras es “camuflándolas” con otros ingredientes para que resulten más atractivas para ellos.
Combina los hidratos de carbono
Los hidratos de carbono son necesarios para el crecimiento de los peques ya que les aporta energía, pero es bueno combinarlos para no tomarlos de una misma manera, es decir, si en el colegio comen pasta, por la noche les podemos dar patatas, arroz o pan. Y viceversa.
El pan es un alimento que los niños deben comer cada día, pero los bocadillos o pizza, es mejor que sean solamente 1 o 2 veces por semana, como mucho.
Si en la escuela comen pocas legumbres, pueden tomarla para cenar, pero hay que recordar que este tipo de alimentos acostumbran a ser de digestión lenta y es preferible que se ingieran para comer, así que también se pueden hacer durante el fin de semana.
Proteínas
Hay que intentar evitar el exceso de carne roja en la dieta (ternera, buey, cordero…) y potenciar la carne blanca (pollo, pavo…) y sobretodo el pescado, el pescado azul y los huevos que aportan un tipo de proteína más saludable para el organismo.
Además, comer pescado por la noche facilita la digestión, ya que se trata de un alimento más ligero que la carne roja, por ejemplo.
Fruta y lácteos
La fruta es más que recomendable en la dieta de los más pequeños, y lo ideal son dos piezas al día. Por lo que se refiere a los lácteos, es recomendable darles queso, leche y/o yogures diariamente, unas 3 raciones al día.
Combina los tipos de cocción
A veces en los comedores escolares, los niños comen demasiados alimentos fritos o rebozados. Así que es perfecto combinarlo con comidas a la plancha, a la brasa o al vapor.
Estos son algunos consejos que podemos seguir todos los padres para mejorar la alimentación de nuestros hijos, y aunque sabemos que muchas veces llegamos muy cansados a casa por trabajo o por otras circunstancias, debemos pensar que nuestra alimentación, y especialmente la de nuestros hijos, es vital para tener una mejor calidad de vida y poder rendir mejor en el día a día.
Y sI os habéis quedado con hambre, os recomendamos el post que escribimos hace un tiempo sobre la dieta mediterránea. ¡Qué aproveche!
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