Weekly menu for children from 1 to 3 years

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Catherine Le Nevez
@catherinelenevez
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Fonte: shutterstock

Here is an example of a daily physiological diet (breakfast, snack, lunch, snack, dinner) of 1200 kcal for children from 1 to 3 years, from Monday to Sunday for a perfect menu!



  • Protein 35 g;
  • Lipids 34%;
  • Carbohydrates 54%, of which simple sugars 15%;
  • 17 fiber g

MONDAY'

BREAKFAST:

  •  100 ml of whole milk;
  • 30 g of cookies;

SNACK:

 30 g of bread + 10 g of butter + 15 g of jam (low sugar content);



LUNCH:

  • 50 g of pasta seasoned to taste with tomato, basil and / or vegetables;
  • 40 g of fresh, frozen or canned legumes (peas, broad beans, lentils, chickpeas, beans);
  • 1 serving of cooked or raw vegetables;

SNACK:

150 ml of fruit juice with no added sugar; - 25 g of biscuits;

PRICE:

  •  40 g of lean fish (hake, sole, trout, perch, dogfish or cod);
  • 180 g of potatoes;
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

20 g of olive oil (4 teaspoons) to be added preferably raw to food;

It is recommended to drink at least 1 liter of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

TUESDAY'

BREAKFAST:

  •  100 g of whole yogurt (white or fruit);
  • 20 g of rusks + 10 g of jam (with reduced sugar content);

SNACK:

 25 g of crackers + 1 portion of fresh seasonal fruit;



LUNCH:

  •  50 g of rice seasoned to taste with tomato, basil and / or vegetables;
  • 10 g of parmesan or parmesan;
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

SNACK:

 30 g of bread + 1 teaspoon of oil + 2 slices of salad tomato;

PRICE:

  • 30 g of lean meat (chicken breast, pork, turkey, rabbit, veal or beef);
  • 60 g of bread;
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

15 g of olive oil (3 teaspoons) to be added preferably raw to food;

It is recommended to drink at least 1 liter of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).


WEDNESDAY'

BREAKFAST:

  •  100 ml of whole milk;
  • 30 g of breakfast cereals;

SNACK:

 30 g of bread + 10 g of butter + 15 g of jam (low sugar content);


LUNCH:

  •  50 g of pasta topped with tomato;
  • 30 g of natural canned tuna;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

SNACK:

25 g of breadsticks;

PRICE:

  •  50 g of pasta;
  • 40 g of fresh, frozen or canned legumes (peas, broad beans, lentils, chickpeas, beans);
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

 20 g of olive oil (4 teaspoons) to be added preferably raw to food;

 It is recommended to drink at least 1 liter of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

THURSDAY'

BREAKFAST:

  •  100 g of whole yogurt (white or fruit);
  • 30 g of breakfast cereals;

SNACK:

25 g of crackers + 150 ml of fruit juice with no added sugar;

LUNCH:

  •  100 g of potato gnocchi seasoned to taste with tomato, basil and / or vegetables;
  • 30 g of lean meat (chicken breast, pork, turkey, rabbit, veal, roast beef or beef);
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

SNACK:

1 cereal bar;

PRICE:

  •  180 g of potatoes;
  • "white fish (40 g) with herbs and honey (1 teaspoon)";
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

20 g of olive oil (4 teaspoons) to be added preferably raw to food;

It is recommended to drink at least 1 liter of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

FRIDAY'

BREAKFAST:

  •  100 ml of whole milk;
  • 30 g of cookies;

SNACK:

1 cereal bar;

LUNCH:

  •  50 g of barley seasoned to taste with cherry tomatoes, basil and / or vegetables;
  • 20 g of bresaola, sliced ​​turkey or defatted cooked or raw ham;
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

SNACK:

 30 g of daisy or donut type cake;

PRICE:

  •  60 g of bread;
  • 30 g of cow's milk ricotta or cheeses such as mozzarella or creamy spreadable cheese;
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

 20 g of olive oil (4 teaspoons) to be added preferably raw to food;

 It is recommended to drink at least 1 liter of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

Saturday

BREAKFAST:

  •  100 g of whole yogurt (white or fruit);
  • 30 g of cookies;

SNACK:

30 g of bread + 10 g of butter + 15 g of jam (low sugar content);

LUNCH:

  •  50 g of pasta seasoned to taste with cherry tomatoes, basil and / or vegetables;
  • 40 g of fresh, frozen or canned legumes (peas, broad beans, lentils, chickpeas, beans);
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

SNACK:

100 ml of drinking yogurt;

PRICE:

  • 60 g of bread;
  • 1 omelette with 1 egg yolk;
  • "vegetable patties";
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

 20 g of olive oil (4 teaspoons) to be added preferably raw to food;

It is recommended to drink at least 1 liter of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

Sunday

BREAKFAST:

  •  100 ml of whole milk;
  • 30 g of cookies;

SNACK:

30 g of bread + 1 teaspoon of hazelnut cream;

LUNCH:

  •  100 g of potato gnocchi seasoned to taste with tomato, basil and / or vegetables;
  • 30 g of lean meat (chicken breast, pork, turkey, rabbit, veal or beef);
  • 1 serving of cooked or raw vegetables;

SNACK:

  •  150 ml of orange juice;
  • 30 g of daisy or donut type cake;

PRICE:

  •  1 slice of margherita pizza;
  • 1 serving of cooked or raw vegetables;
  • 1 portion of fresh seasonal fruit (e.g. 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwi, 100 g of apples or figs, 80 g of bananas, grapes, mandarins);

CONDIMENTS and other foods TO BE DISTRIBUTED DURING THE DAY:

15 g of olive oil (3 teaspoons) to be added preferably raw to food;

It is recommended to drink at least 1 liter of water per day, choosing from waters that have a calcium content of not less than 150 mg / liter (information indicated on the label of the mineral composition) (eg Ferrarelle 365 mg / l, Sangemini 325 mg / l or Lete 306 mg / l, S.Pellegrino 208 mg / l).

TAG:
  • diet
  • healthy and balanced diet
  • 1-2 children years
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