Diets for overweight children between 9 and 13 years of age

Constipation is a common condition in children. Its fundamental causes lie in the eating style, but social factors also play a role, such as change of environment, stressful periods due to exams, etc. However, although constipation is not usually a given condition, it is very annoying and can trigger other health problems.

In this guide, we will show you an example of a weekly menu for children who are going through periods of constipation, as well as a list of foods that help the process of defecation in a normal way.

Weekly menu for children with constipation

If your child is going through a period of constipation, you should first see a doctor to confirm the diagnosis and indicate the steps to follow. One of the most common causes of constipation is food, so a change in the food you usually give your child may solve the problem.

For this, you should take into account the following elements:

• Include foods rich in fiber: vegetables, fruits, vegetables, legumes, tubers, oatmeal or chia seeds. You should include fruits in your meals at least 3 times a day.

• Prioritize those rich in sorbitol: pears, apples, grapes, figs, strawberries, plums. Increase the consumption of water and other liquids that contribute to bowel movement.

Monday

• Breakfast: Glass of vegetable milk with apple slices.
• Mid-morning: Toast with avocado and banana.

• Lunch: Chickpeas with vegetable salad.

• Snack: Natural yogurt with a portion of grapes.

• Dinner: Stewed lentils with poached egg and whole wheat toast.

Tuesday

• Breakfast: Red fruit smoothie and toast with tomato and olive oil.

• Mid morning: Bowl of oatmeal with milk.

• Lunch: Oriental soup with sautéed vegetables.

• Snack: Serving of fruit.

• Dinner: Pumpkin cream with ham croquettes.

Wednesday

• Breakfast: Red fruit smoothie, oatmeal and natural yogurt.

• Mid-morning: Glass of milk and a portion of grapes.

• Lunch: Green soup with turkey breast and vegetable salad.

• Snack: Oatmeal bars with fruit juice.

• Dinner: Roasted eggplant stuffed with meat.

Thursday

• Breakfast: Natural yogurt with pieces of fruit.

• Mid-morning: Portion of red fruits.

• Lunch: Beans with chicken breast and vegetable salad.

• Snack: Glass of vegetable milk and portion of nuts.

• Dinner: Omelette with peppers, mushrooms and olives with whole wheat bread.

Friday

• Breakfast: Fruit juice with scrambled eggs.

• Mid-morning: Fruit salad

<