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
