Alimentación Saludable para niños on Windows Pc

Being about to start the school year and with this the concern of the parents when preparing the lunch boxes, they do not know how to vary or combine what is sent to the little ones as a day-to-day snack.
These preparations should not include artificial drinks, sweets, snacks, sausages and foods with sauces. In addition, the chef says that the lunch box does not replace breakfast and lunch.
It should be noted that the lunch boxes should have the following characteristics: energy, which provide carbohydrates, sugars and fats; builders, since they provide proteins to grow; regulators, for vitamins, minerals and fibers; and moisturizers.
To prevent them from eating junk food during breaks or spending long hours without feeding, three nutrition specialists offer options and advice to achieve this purpose.
Nutritionist Andrea Aguirre Baste argues that the foods that provide the most energy to students is the perfect combination of a carbohydrate with vegetable fat, healthy protein, and organic vegetables.
A recipe that Aguirre recommends is a sandwich with actileche bread (which provides milk, calcium and vitamins A and D) with avocado or peanut butter, cheese or light turkey ham. Other variants of this sandwich can be with egg or chicken breast shredded with lettuce or spinach in strips and thin slices of tomato.
"The child in the preschool and school needs more nutrients than others, because at this stage cognitive development is very important and necessary," adds Aguirre.
For this reason, it is advisable to include ingredients such as cereals (granola bar, oat flakes, actileche bread), fruits (peach, strawberries, apple, grapes) and to hydrate water or homemade orange juice or lemonade.
Gabriela Viteri Ayala, master in nutrition and aesthetics, states that to avoid anemia should be added iron-rich foods such as tuna, lean meat, skinless chicken, sardines, eggs, dark green vegetables and fortified cereals.
Other sources of protein are milk, cheese, yogurt, legumes and 98% fat-free sausages. Sausages should be limited to twice a week, as they are high in sodium, he says.
"A lunch should constitute 10% of the daily calories. For example, if a 10-year-old child has a requirement of 1,800 calories, 180 calories belong to the snack (small amount of food) in the morning and 180 calories to the snack in the afternoon, "explains Viteri.
According to the nutritionist Lorena Miranda, children's lunch boxes should contain three types of food: energy, training or builders and regulators or protectors. The energy (bread, cookies, cereals) will provide energy to perform various activities, says Miranda.
The training foods are of the protein type, of animal origin (cheese, egg, chicken, milk), they form the organism and help the growth; and regulators provide vitamins, minerals and fibers to our body, such as fruits and fruit juices, exposes.

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