Menus for children over one year old

After the first year of life, children eat practically everything, and must have abandoned porridges and purees; ideal moment to try other ways of preparation, other flavors and other textures, in order to diversify their food preferences and reduce the manifestations of rejection to certain dishes.

During childhood, children are gradually incorporated into the family diet, imitating their parents, siblings and other close people, constituting an exceptional opportunity to educate in the little ones, the taste for variety in the menu, the preference for healthy foods, moderation in the quantities to be ingested, and the cozy family atmosphere, created around meals.

Menu planning for children between one year and three years of age

Between the first year and the third year of life, the transition occurs between a phase of very rapid growth, peculiar to the breastfeeding period and the later period, characterized by a more stable development; this causes the occurrence of variations in the appetite of the little ones, which must be adequately addressed, so that the children do not reject a significant number of foods. Meals throughout the day.

Breakfast: should provide 25% of the total energy provided by the diet throughout the day. It is recommended that breakfast should include at least the following elements:

• Milk with cereals or porridge based on milk with cereals.

• Fresh fruit cut into small pieces.

Mid-morning: should provide 15% of the total energy provided by the diet throughout the day. It is recommended that the snack should include a portion of one of the following products:

• Fruit, cheese, milk, yogurt or ham.

Meal: should provide 30% of the total energy provided by the diet throughout the day. The meal may include:

• Vegetable puree, vegetables with legumes, pasta, rice and casseroles.

• Meat or fish mashed or in small pieces, eggs well cooked, scrambled, in omelets or fried in olive oil or other vegetable oils.

• Provide milk, yogurt or fresh fruit for dessert.

Snack: it should have the same characteristics as the food provided at mid-morning, but different foods should be planned daily for each moment.Dinner: should provide 15% of the total energy provided by the diet throughout the day. It is recommended that the dinner includes:

• Vegetables, cereals.

• Provide fresh fruit and milk with cereals for dessert.

Recommendations for menu planning

Cereals: four to six daily servings should be planned throughout the day. Whole grains are preferably recommended, as they have greater nutritional value since the bran layer that surrounds them is rich in vitamins, minerals and dietary fiber.

Fruits: three or four servings of fruits daily should be planned. The fundamental contribution of fruits is vitamins and fiber; some, such as bananas and cherimoyas, also provide energy. They can be offered in any of the meals of the day, natural or in juices elaborated at home, and consumed at the moment. It should be offered in a glass instead of a bottle. Sugar or other sweeteners should not be added.

Vegetables and potatoes: they should be at least two servings a day. They are rich in vitamins, minerals and fiber; some, such as potatoes, also provide energy. It is recommended that they be served alternating raw and cooked preparations; a spoonful of olive oil can be added.

Meat: three to four servings a week should be planned. They mainly provide proteins, mineral salts (iron, phosphorus and potassium) and are an important source of group B vitamins. Chicken, turkey and rabbit meats are recommended because of their lower saturated fat content. It is not recommended to provide viscera.

Fish: three to four servings a week should be planned. Their protein content is similar to that of meat. They contain mineral salts such as chlorine, sodium, potassium and especially phosphorus. The quality of the fats provided by fish is superior to that of meat.

Eggs: three to four servings a week should be planned. Eggs are rich in proteins; they also contain vitamins and minerals, such as vitamin A, vitamin B1 and iron. Eggs should always be offered well cooked to avoid the presence of infectious agents.

Legumes: three to four servings a week should be planned. Legumes are rich in complex carbohydrates, proteins and dietary fiber. They can be offered tender, dried and cooked.

Fats: 6 daily servings of virgin olive oil should be planned. It is recommended to be offered mainly as a dressing. It should also be used in stews and fried foods. Fats of animal origin, margarine, coconut oil and palm oil should not be used.

Milk: two to four servings a day should be planned. Yogurt and lean cheese can be offered instead. Dairy foods provide the greatest amount of calcium needed for the development of the skeletal system, especially in stages of rapid growth.

Water: the need for liquids during this stage is approximately 1.3 liters per day. It is recommended to hydrate the little ones mainly with water.

Planning menus for children between three and twelve years of age

During this stage, three main meals and two smaller meals will continue to be planned, distributed throughout the day and guaranteeing adequate calorie intake for each of them.

It is recommended to plan a daily meal, whose content is the same for all diners, where the child and most of the family participate, in order to promote healthy eating habits.

Breakfast: special attention should be paid to the planning and preparation of breakfast, since it is one of the main meals of the day, providing the energy and hydration needed after many hours of fasting. When children do not eat breakfast or eat only part of it, they miss out on basic foods that favor the balance of nutrients needed throughout the day, and incorporate unhealthy eating habits, which they will probably practice for the rest of their lives. Breakfast should include at least:

• Dairy products, cereals and fresh fruits preferably whole.

• Water should always be provided.

Mid-morning: it is necessary to provide boys and girls with a moderate portion of some essential food in the diet, such as a glass of milk or a sandwich with wholemeal bread and water.

This snack allows to distribute the intakes of energies throughout the day, avoiding that the little ones peck uncontrollably for sweets, or arrive at lunch