The Pre-school Stage

This stage is particularly important because:

1. 1. It is during this stage of life when the food habits that will subsequently mark a person’s state of health are acquired. An effort should be made for children to have a varied diet that includes all types of food, so that they gradually become accustomed to different tastes and textures.

2. 2. A real risk of obesity exists during this stage, since requirements in energy and proteins are lower now than they were before. Almost all children go through a phase of having less appetite as they reach 2 or 3 years of age, due to this decrease in the need for energy. Children should not be forced to eat more than is necessary, since this can cause them to take an attitude of rejecting food. However, an effort should be made to provide them with the most varied diet possible, which will contribute towards covering all their needs.

School-going Age

During this age, as in the previous stage, it is fundamental for children to eat regularly, have 5 meals a day and not forget to take breakfast. The energy and calorie contribution of breakfast is of a great importance, since it will make it possible for the child to have an adequate performance both physically and intellectually, in school tasks and in daily work.

It is also important to drink half a litre of milk daily, either as milk or in fermented form (yoghourt, cheese). A glass of milk may be substituted by a yoghourt or a portion of cheese.

Meat from different animal species (beef, pork, chicken, lamb…) should be alternated with fish, so as to stimulate fish consumption, particularly as regards blue varieties (sardines, mackerel, anchovies). Not more than 4 or 5 eggs a week should be eaten. Children should become accustomed to taking greens and vegetables as side-dishes, thus reducing the excessive consumption of potatoes.

The consumption of pasta and rice should also be alternated with other types of first courses such as legumes, greens and vegetables. An insistence must be made for children to eat natural fruit and bread, since their content in carbohydrates contributes to balance their diet.

Fats and oils should not account for more than 30 % of daily calorie needs. Nonetheless, these are necessary for the organism, since they contain liposoluble vitamins and essential fatty acids. The consumption of those that have a higher percentage of monounsaturated and polyunsaturated fatty acids and an absence of trans fatty acids is advised.

Children need to drink much liquid, particularly if it is hot or if they engage in many physical activities.
The consumption of sweets should be moderate, and beverages should be limited to an occasional drink.

 Download Feeding your Childrens. PDF (930 KB)