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Back To School With Lots Of Energy

Like every year, September arrives with the return to school. Although this new course will be marked by prevention and security measures derived from the coronavirus, the illusion of returning to class is priceless. For weeks, the smallest of the house have been preparing and raising awareness for this return: the lessons of not hugging, washing hands, always wearing a mask ... they have learned them by heart.

Now the school comes and with it the return to the schedules, the books, the extracurricular classes, situations for which they will need that extra energy. In this sense, food will play a very important role, since through diet they will get the necessary nutrients for their day to day. Our nutritionist Natalia Ramos offers us a series of tips on how the diet of the smallest of the house should be.


“One of the first things we have to bear in mind is that adults have to act as the example of the little ones; If we maintain a varied and balanced diet, the children will get used to seeing complete dishes and will accept all the foods with total ease ”, clarifies Natalia. It is essential to be clear that the eating habits that they follow during childhood will determine their eating behavior in adulthood; in fact, this is one of the main reasons why our diet and yours should include all kinds of foods in a balanced way.

Children have to get used to eating everything. As Natalia Ramos indicates, “Ideally, the base of your diet should be made up of fruits and vegetables and at least 5 servings of vegetables a day. In addition, they should include cereals, preferably whole grains. Proteins of animal origin such as fish, meat, eggs or dairy also have a great weight in your diet. And, last but not least, there are legumes, nuts, extra virgin olive oil… and water to drink”.

However, if we have doubts about how the diet of our little ones should be and how we have to distribute the food and the portions, we can go to the Healthy Plate, wherein a very graphic way we can see what a healthy diet is like.

In the case of fish, some children may be reluctant to eat it because they have bones, because they do not like the taste ... “It is essential that, like adults, children consume fish 3 to 4 times a week, since it provides high-quality proteins and omega 3 fatty acids that are very necessary for its development. The key is to prepare colorful and appetizing recipes, seasoned with aromatic herbs and spices to enhance its flavor”, advises our nutritionist.

Bars can be a great solution to promote this consumption of fish since, in addition to not having bones, they are easy to prepare, drink and chew and, at the same time, provide the benefits of fish, since they are a source of protein and omega 3 from fish.

When presenting these dishes, we can make very striking recipes that also combine vegetables and cereals to create a complete dish. For example, we can prepare pasta, asparagus and salad or a multi-colored and quinoa salad.

Finally, it should be noted that if we really want children to establish healthy habits, we must involve them in the entire food process, from the purchase, the choice of the menu and the culinary part, such as the preparation of the dishes they are going to eat, and This will encourage your interest in all foods.

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