How to plan balanced menus?

Nutrition is one of the most important aspects in the development of children, as it directly influences their physical and mental growth.

Therefore, it is essential that parents and caregivers provide them with an adequate and balanced diet that meets their nutritional needs. Good menu planning is key to achieving this. With planning we contribute to ensure a more balanced diet.

Know the nutritional needs of children.

Before starting to plan menus, it is important to know the nutritional needs of children according to their age and physical activity. This way, you can ensure that the menus you prepare meet all their needs. For example, breastfed babies need breast milk or formula, while school-age children need more nutrients due to their growth and physical activity. It is important to consult a health professional for detailed information on nutritional needs based on your child's age and physical activity.

Vary foods

Good balanced menu planning involves including a variety of foods that provide different nutrients. It is advisable to include foods from all food groups, such as:

• Fruits and vegetables: they are an important source of vitamins and minerals. They should be present in all meals.

• Cereals and derivatives: they are a source of energy. It is recommended to opt for whole grains.

• Proteins: they are necessary for the growth and repair of tissues. They can be obtained from meat, fish, eggs, legumes and nuts.

• Dairy products: they are an important source of calcium and proteins. It is recommended to opt for low-fat options.

It is important to vary foods to ensure that the child receives all the necessary nutrients. In addition, it is a good way to stimulate their palate and avoid monotony in meals.

Control portions

Another aspect to keep in mind when planning balanced menus is portion control. It is important that portions are appropriate for the child's age and physical activity. A good trick to control portions is to use small plates, as this will make the portion seem larger and they will feel satisfied with less food.

Avoid processed foods and added sugars.

Processed foods and foods with added sugars do not provide necessary nutrients and their excessive consumption can lead to long-term health problems. Frequent consumption of these foods can lead to excessive weight gain in children due to their high fat, salt and preservative content. Processed food significantly raises cholesterol levels and blood pressure. It is important to keep children on a diet of foods free of industrial processing as they need to grow up with a good balanced diet.