HEALTHY FOOD TO CHILDREN

Introduction

A healthy diet is one that meets the nutritional and physiological needs

of the child in order to ensure proper growth and development. Must be

balanced, as required and appropriate sensory satisfactory.

For all children, early childhood is crucial in learning healthy habits and

the implementation of correct dietary guidelines, which are crucial

throughout life.

Children imitate the customs of the family, so you have to teach healthy

eating habits, and practice example.

It is recommended that 5-6 meals a day.

Breakfast is important! Breakfast prepares us to start the day and

get up to go to school. It is advisable to make a first breakfast at

home and one at school.

Eating fruits and vegetables fresh and seasonal, both entrees,

dessert or side dish. We recommend taking about 5 servings of

fruits and vegetables a day.

Calcium helps maintain strong bones, so make sure you take daily

dairy products like milk, yogurt and cheese.

It is important to eat fish of all types. Fish is a source of high

quality protein, minerals, vitamins and omega-3. healthy breakfast

Consume foods rich in fiber such as vegetables, fruits and whole

grains.

You should limit your intake of packaged juices and soft drinks as

well as pastries, chips, and "fast food", etc ... They have to save

them for special occasions, as they have poor nutritional value.

The most suitable low in fat cooking techniques. It can be steamed,

boiled, poached, baked, the papillote, grilled, roasted and grilled. It is

recommended that adequate physical activity to the age and abilities of

each child. Sport is good for health!

Justification

Health and proper functioning of our body depends on nutrition and food

we have in life. Food and Nutrition though seem to mean the same, they

are different concepts.

Food allows us to make the environment around us, food diet and

Nutrition is the set of processes that allow our body to use the nutrients

in food to perform their functions, good nutrition and a balanced diet

help that children grow up healthy. Food is all natural and industrialized

products we consume to cover a physiological need (hunger).

Nutrients are substances found in food and the body needs to perform

different functions and maintain health. There are five types of nutrients

called: Protein or Protides, fats or lipids, carbohydrates or

Carbohydrates, Vitamins and Minerals.

BREAKFAST

OMELETTE

Ingredients:• 3 eggs • 30 g of cheese• extra virgin olive oil

Preparation: Beat the eggs, add the diced cheese

and mix. We put in a pan olive oil extra virgin

Tip the mixture. We let it curdle, we turn and let it finish cooking.

FLOWER OF SPINACHIngredients: • 250 g of spinach• 2 medium potatoes• 20g of extra virgin olive oil • 30 g onion• 1 teaspoon of concentrated homemade broth or bouillon cube 1/4 poultry• 3 eggs• red pepper and green pepper

Preparation: Wash the potatoes and cook with skin in the

microwave on high for 5 minutes. In a saucepan with water and bring it to boil

spinach introduce you blanch 3 minutes, drain well.

Peel the potatoes and mash with a fork.

In a skillet with olive oil cooking mashed potato and cook 4 minutes on medium heat.

Beat the eggs in a bowl, add the fried onions, spinach, concentrated broth and potatoes.

Pour the mixture into the pan and cook over medium heat, once cooked turn around.

Tempering and cut with a cutter shaped flower. Cut green pepper shaped stem and red pepper in a circle and place it

in the center of the flower.

EGGS WITH HEART SHAPED

Nutritionally provides proteins, minerals (phosphorus, potassium, iron and magnesium) and vitamins (B1, B2, B3, A, D and E.

Ingredients: • Egg 1 • Stick brochette• Sheet of white paper or thin cardboard consistent • Elastic Bandages 2

Preparation: Cook the egg normally: put the egg in a saucepan with cold

water and bring to a boil. Then cook over low heat for 5 minutes. Leave about 8 or 10 minutes in hot water.

Peel the egg when it is still hot. Fold the paper in half lengthwise. Place the still warm egg into the paper. Place the stick brochette on the egg and gently press. Ensure stick with paper using two rubber bands. Let stand for 1 or 2 minutes.

CHICKEN SANDWICH

Ingredients:• 120g cooked chicken• 1 carrot• 1/2 red bell pepper• 1 slice of butter • 3 tablespoons corn• 2 tablespoons mayonnaise• 4 slices of bread

Preparation:• Chop the chicken into small pieces and reserve.• Peel the carrots and cut into very tiny pieces. Another good option is grating.• Chop the red pepper, also very small, and reserve.• In a bowl, put the chicken, carrots, peppers, corn and mayonnaise and mix well.• Put a pan on fire and we spread a little butter each slice of bread (only one side). Then we toast the bread in the pan.• We remove bread from pan and we start each slice into four pieces, fill the mini sandwiches with the mixture we have reserved and prick with a toothpick for each sandwich to eat is not the filling from falling.

CHICKEN OF FRUITS

The pineapple is a delicious fruit, you can use a cutter to create the crest

two blueberries for eyes and a few dried apricots to cut the beak and

feet.

DE

SS

COCONUT LOLLIPOPS

Ingredients (10 balls):

• 100 gr. shredded coconut

• 4 or 5 tablespoons of condensed milk

• 1 jar of colored sugar sprinkles

Preparation:

In a bowl mix the grated coconut with

condensed milk until we obtain a workable

dough. We balls with hands and covered in

sprinkles, returning to give them a ball and

squeezing lightly sprinkles to stick.

If you want to serve them in ways lollipop,

just trim a skewer sticks and put them on the balls. We can serve them

in a glass or bowl full of sugar, to clip well.

LEON OF FRUTS

Pineapple, tangerine, banana, blueberries, combined with some

vegetables like carrots.

WATERMELON POPSICLES

Ingredients:

watermelon

coconut

kiwi

Preparation:

For example these pallets are made

by filling the molds to 3/4 with

liquefied watermelon and taking

them to the freezer for 3-4 hours.

Liquefied and then put back in the

freezer fresh coconut. Finally, we completed a kiwi smoothie freeze for 3

hours.

SANDWICH WITH PIG

SHAPED

First, you need to cut circles of

bread as seen in the image. To

do this, you can use cookie

cutters (if you have at home) or simply draw on paper the three circles

with scissors and skill váis the cutting slowly. With two slices of bread

should be enough for a pig.

Then with a straw you do the two small nostrils in the smaller circle and

untáis this and the medium quite creme de cacao. To assemble the

sandwich only you must place the medium circle on the largest and little

about these two. The biscuit halved serve ear.

BANANA’S LOLLIPOPS

Ingredients:

• 3 bananas• 150 g of semi-sweet chocolate• 150 g of white chocolate• 3 tablespoons butter• Noodles colors• Chocolate Chips• 6 popsicle sticks

Preparation:

Peel bananas and cut each one in half. Enter a stick

Put the bowl with the chocolate in the microwave at 100% power for 30 seconds.

Take 1 banana and chocolate cover, Decorate with topping When they are covered with chocolate and decorated all bananas,

store them in the freezer for 45-60 minutes With the same procedure as we have seen for bananas we can

prepare almost any fruit, for example those chocolate covered kiwis really nice. The kiwi is a fruit that do not always like children because it is a little bit sour but contains a lot of vitamin C so it is highly recommended to include it in the infant diet

LUNCH

LENTIL SALAD

Ingredients:

400 gr. lentils, canned. 1 red pepper 1 spring onion Pitted olives 2 cans of tuna in brine sweet corn Apple cider vinegar salt Extra virgin olive oil

Preparation:

We took lentils jar and wash well under running cold water. Drain well, put in a bowl and add them pepper, onion and olives, all finely chopped. We incorporate corn and tuna. A pinch of salt, apple cider vinegar and extra virgin olive oil to taste.

SALMON WITH ORANGE

Ingredients: 4 or 8 spines salmon fillets 2 leeks 350 ml of orange juice 1 tablespoon vinegar 2 tablespoons sugar 200 ml of cream or evaporated

milk for cooking salt Extra virgin olive oil

Preparation:

To prepare the salmon to orange the first thing is to make the fillets of salmon, seared until golden. We reserved. In the same pan add a little olive oil extra virgin and add the chopped leek with a little salt. When the leek starts to brown put orange juice, sugar and vinegar, let cook about ten minutes, then incorporate new salmon and cream, leave a few minutes to reduce the sauce slightly and is ready to serve

ZUCCHINI STUFFED WITH RICE WITH HAM

Ingredients: 80g rice 3 zucchini 50g onion 50g diced ham Ham broth 300g Emmental cheese 50g A drizzle of olive oil Salt and pepper

Preparation:We start each zucchini into three pieces and removed the tips, with a spoon carefully withdraw the pulp leaving a little at the base and sides to prevent skin breakdown. We reserved.Peel onion and cut into small pieces. In a pan with a drizzle of extra virgin olive oil the fry, when you start to be poached, incorporate zucchini pulp, a pinch of salt and pepper (not abuse of salt because the ham is already salty broth too) and let cook over medium heat until tender.Add the rice and fry giving a few laps to absorb the flavor of the vegetables. We incorporate the broth we'll warm and let cook for 17 minutes over medium heat, stirring occasionally. When missing four minutes to finish cooking, dice ham incorporate mixing gently.Blanch the skins of the zucchinis about 2 minutes, reserve.Once we have the ready rice, fill with stuffing zucchini, sprinkle well with Emmental cheese and took the heat oven to 180 degrees up and down for 15 minutes.

“SAUSAGES WITH TOMATO SAUCE”

Ingredients: 10 longanizas 1/2 onion 200g tomato sauce 1 tablespoon oregano salt Extra virgin olive oil Pepper

Preparation:Pour a little olive oil in a pan and bring to the fire.Peel onion and chop into small pieces, and incorporated into the pan. Sauté the onion over low heat until it begins to take a light golden color, remove the onion.We incorporate the sausages and cook (not to incorporate oil) to a simmer. Once you are done, we incorporate onion, tomato sauce, a tablespoon of oregano, salt and onion that we booked. Cook for 10 minutes and serve.

“LOIN ROLLS WITH HAM AND CHEESE”

Ingredients: 4 filets 4 slices cooked ham 4 cheese slices Provencal herbs Extra virgin olive oil

2 eggs Breadcrumbs

Preparation:We put a pan with extra virgin olive oil fire. Salpimentamos loin steaks and each tenderloin put a slice of ham and cheese.We wind fillets over themselves doing a little bit of pressure to stay as tight as possible.Cascamos a couple of eggs and beat, spent every roll back in egg and breadcrumbs. Then fry in hot oil. (remember to leave the union of roll upside down when you are frying to prevent open, once part of the union is fried, no problem and can flip and fry on the other side). When caught a nice color, remove the rolls from the oil and let rest on paper towels to absorb excess oil. Serve the rolls cut in half and accompanied by peas, tomatoes, salad.

DI

SALAD OF TUNA

Ingredients:

pasta Diced cheese boiled corn cherry tomatoes Quail eggs Melva canned (or canned tuna) Salt

Preparation:We cook the quail eggs, immersing them in a saucepan with cold water and leaving them for 4 minutes once the water starts to boil. We removed the eggs from the water and set aside.In the same water of eggs, boiling, add a tablespoon of salt, a dash of oil and cook the pasta. Drain them and let cool.In a bowl, put the pasta, eggs peeled and halved, cherry tomatoes, halved too, corn, diced cheese and shredded frigate.

SALAD OF BRUSSELS SPROUT

Ingredients:

Col 1/4

4 sausages 1 small can of peaches in syrup 20 cubes of cheese 1 Greek yogurt

Preparation:Chop the cabbage and put in a bowl. Add the sliced sausages, sliced peaches and also the diced cheese. Using a spoon, stir the yogurt until smooth, and add it to the salad.

RICE SALAD

Ingredients:

1 cup rice (you can choose from different varieties)

1/4 cup fresh lemon juice 4 tablespoons olive oil,

divided 1 1/2 cups fresh corn

kernels 1 cup green pepper 1 cup diced yellow

pepper, seeded 1 cup diced zucchini 1 avocado, halved, peeled, diced 1/2 cup thinly sliced onions 1/2 cup chopped fresh cilantro

Preparation: Cook the rice package directions. Drain and rinse with cold water. Drain again.

Meanwhile, whisk the lemon juice and 3 tablespoons oil in a small bowl. Season to taste with salt and pepper.

Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add corn, green pepper, yellow pepper, and zucchini. Sprinkle with salt and pepper. Saute until vegetables are tender, 6-7 minutes; put them in a large bowl. Add the rice, avocado, onion, cilantro, and dressing; revolver. Season with salt and pepper.

PAN MILK

Ingredients: 125g milk 50g sugar 25g extra virgin olive oil 1 egg L 1 teaspoon vanilla liquid 15g fresh yeast 300g strong flour 1 pinch of salt

Preparation:In a large bowl we add milk, sugar, oil, eggs, vanilla and baking powder, mix well with a fork until well blended.We incorporate the flour little by little, and as we go mixing the flour with the other ingredients with your hands. It must be a smooth dough, smooth and slightly sticky, let rest into the bowl until doubled in volume (about 1 hour).Elapsed time, sprinkle a smooth surface with a little flour and pour over it our mass. With floured hands knead a little to remove air that has shaped the dough to double its volume, form a ball and roller stretch the dough, the dough leaving about 1cm thick.Preheat oven to 220 ° C.With a cutter oval cut pieces of dough and we leave on the baking sheet, which we prepared above with baking paper, make a cut in the center of each pan and let bend back the volume of bagels (1 hour or so).After the time pincelamos rolls of milk with a little milk and bring to the oven, the temperature down to 180 degrees and bake heat up and down for about 10 minutes. Time is exact, we have to look that bread is taking a nice golden color on the surface.

Once we remove baked baking tray, leave five minutes bread on a baking tray and then let cool milk bread on a rack.

BREADED CHEESES

Ingredients: 1 box of quesitos eggs breadcrumbs

Preparation:We spent the quesitos breadcrumbs, then beaten egg and again in breadcrumbs. Fry in plenty of olive oil or extra virgin until golden. We draw, we on paper towels to absorb excess oil if any.We serve breaded cheeses accompanied by strawberry jam.Indeed, it is very important that the cheeses are cold and once empanéis is advisable to leave them a little longer in the refrigerator or even if it is very hot in the freezer, but little ten minutes is sufficient.

DRINKS

COCKTAIL WITHOUT ALCHOL

Ingredients:

1 cup granulated sugar 1 cup water 1/2 cup juice Granada lemon juice soda

Preparation:To make the syrup of Granada, mix the sugar, water and juice in a saucepan and Granada took to boil. Mix until the sugar is dissolved and remove from heat.

To make our cocktail without alcohol, soda mix two parts, one part of Granada syrup and a splash of lemon juice. Mix and serve cold.

DRINK OF ORANGE, BANANA AND STRAWBERRY

Ingredients:

1 banana Juice of orange 1 yogur griego Strawberrys

Preparation:

Put all the ingredients at the blender to crush them.

MELON MILKSHAKE OR SMOOTHIE

Ingredients:

1 melon

2 heaping tablespoons of plain yogurt

1/2 cup low-fat milk or soy milk

Optional: a little honey and mint leaves

Preparation:

We start by peeling melon and remove the seeds. Then, remove the

flesh with a spoon and place in a blender. Add 2 heaping tablespoons of

plain yogurt and half a glass of milk, and optionally a teaspoon of honey

and mint leaves, leaving some mint leaves for garnish.

LEMON SMOOTHIE

Ingredients

1 liter of whole milk

1 large glass of lemon juice

Half cup sugar

-

Preparation:

We squeeze the lemons to get a glass of juice which will dissolve the

sugar. We add milk and mix. I have saved a home soda bottle of pints for

this, with the help of a funnel pour milk and lemon with sugar, close and

mix vigorously.

STRAWBERRY MILKSHAKE

Ingredients:

400 grams of strawberries.

1 liter of milk.

100 grams of sugar.

Preparation:

Wash the strawberries, cut them to the little tails and cut into chunks,

reserving some for decoration. The embadurnamos with sugar and let

stand for 20 minutes in the refrigerator. The cast into the blender, add

milk and grind until a creamy milkshake

Then dip the strawberries with milk and grind using a blender until a

creamy milkshake. If you like it sweeter can add a little sugar. Had a

sieve to make it thinner and we put it in the fridge to cool.