La vuelta al cole para los niños se hace pesado para ellos, pero también para los padres ¿verdad? Vuelta a la rutina, a la normalidad, a los horarios, a las clases extraescolares…no dejes que este estrés afecte a tus hijos y planifica para cada día un menú saludable. Es importante que tu pequeño haga cinco comidas al día, y todas ellas más o menos siempre a la misma hora. ¡Empecemos!
- El desayuno es la comida más importante del día, sirve para que el cerebro se despierte y se mantenga bien despierto a lo largo del día. Es importante que se desayune en casa, sin prisas y sentados en la mesa. El desayuno ideal consta de un vaso de leche (con un poco de cacao soluble si a tu hijo no le gusta la leche sola) o un yogur, un zumo de fruta y una tostada con aceite de oliva y pavo. Evita que empiecen el día con bollería industrial, ya que no aportan los suficientes nutrientes para su crecimiento pero sí que aportan demasiada cantidad de azúcar, aditivos y grasas malas.
- A media mañana, es decir, en el recreo, un pequeño bocadillo acompañado de un yogur líquido o una fruta les aportará la energía que necesitan para terminar la mañana.
- Si tu hijo almuerza en el comedor del colegio, asegúrate de que la comida que se sirve es equilibrada y que incluye legumbres, frutas, verduras, hortalizas, pescado y carne. Actualmente los menús de los colegios están muy bien planificados para que los niños aprendan a comer de todo. Debes conocer el menú de cada día para planificar la cena y no repetir comida.
- La hora de la merienda debe ser en mitad de la tarde, para evitar que picoteen entre horas y no lleguen a la cena con demasiada hambre. Un lácteo y una fruta es una buena merienda y les aporta energía para pasar la tarde.
- La cena no debe ser muy copiosa ya que luego nuestros pequeños no van a realizar ningún tipo de ejercicio. Un buen plato de verdura o una ensalada acompañado de huevos o pescado (salmón, boquerones, sardinas, bacalao, merluza, etc.) es la mejor cena. Intenta hacer divertidos los platos, ya que suelen ser comidas que a priori no les gustará, pero si el plato les resulta atractivo se lo comerán y aprenderán que es una buena comida. Un yogur de su sabor preferido como postre y a descansar un poco la comida antes de acostarlos. Los viernes, por ejemplo, puedes hacer un postre especial: funde chocolate negro y moja fruta en él, puedes hacer divertidas piruletas de fruta chocolateada.
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