Per Mr. Martha Belén Ortiz Celi

Good life habits should be created in childhood, it is so important to have tools for children to acquire healthy life habits that last a lifetime.

The holiday season in the Costa region has started, so it’s a good time to start changing your children’s diet even more so if they are overweight or obese, For this, it is necessary that parents are interested in learning in a practical and simple way to formulate nutritious menus that they should serve to their children every day in order to use the holidays to promote healthy habits, because in this way they will be able to make the most of meal time at home.

There is a nutritional methodology “Nutriplate” for children, which is a method used in a didactic way represented by the image of a plate divided into three parts, which contains groups of foods that need to be chosen daily and that can be adjusted according to the age and weight needed to achieve a healthy and balanced diet..

The image of the plate indicates the proportions of food groups that should be consumed in each meal. Half of the plate contains between 50% vegetables (example: vegetables in cold or steamed salads or leafy green soup) + 25% protein (meat, fish, eggs, cereals and nuts) + 25% carbohydrates (whole grains or tubers or fruit). It is recommended to consume mainly non-starchy or non-starchy vegetables, such as radishes, cucumber, celery, tomatoes, onions, cabbage, peppers, lettuce, etc.

This allocation can be applied to your breakfasts, lunches and dinners.

Choose healthy lean proteins, which means without bones and skin, pay attention to their cooking and Try to avoid frying as much as possible. Expected change the consumption of animal meat, fish at least three times a week and cereals in the same way in preparations such as menestra or hummus.

It is preferable to choose as natural sources of carbohydrates as possible, such as brown rice, corn, beans, sweet potatoes, chaucha potatoes, unprocessed quinoa, avoid buying chips or snacks replace these foods because they are rich in sodium and trans fats.

Along with the method, include other very useful tips for a healthy and balanced life:

Remember that water is always the best drink at any time of the day.

In the case of dairy products, it is preferable for yogurts to be natural and without dyes or with a low sugar content, except limit the consumption of cheeses with a high fat and salt content.

Do not forget to accompany meals with fruit, preferably in season and change it every week. It is recommended put fresh vegetables in the center of the table in a fun way (small vegetable skewers, a bowl of cherry tomatoes, carrot sticks, etc.) during meals or even as snacks so that the child always has them at hand and easily accessible.

Nuts (almonds, hazelnuts, walnuts, etc.) and seeds (sunflower, sesame, etc.), preferably without salt, can be included in small amounts as part of a salad, soup or as part of a breakfast or snack. If possible, use olive oil as your main or sole cooking fat and preferably extra virgin.

It is recommended to limit salt intake. You can replace it with spices or aromatic herbs to improve the taste of the food.

Physical activity is essential for health. Share activities that involve exercise with your children.

Each food group has an important role and this day I showed you a practical pattern of healthy eating.

There are various reasons to be convinced of the multiple well-being of children, but also of adults, which is why the whole family is invited to contribute and achieve an environment of healthy eating. Example of Nutriplate:

Example of Nutriplate.

M.Sc. Martha Belen Ortiz Celi

Clinical nutritionist/chef in food gastronomy

Source: Eluniverso