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Hábitos Saludables
Alimentación en las diferentes etapas de la vida
Infancia
Esta etapa es de interés nutricional prioritario ya que en ella se van instaurando los hábitos alimentarios que se reproducirán en la edad adulta.
Las necesidades de nutrientes en esta etapa son elevadas con respecto a las de energía que cada vez son menores por la falta de actividad física en las niñas y los niños.
Una correcta alimentación es imprescindible ya que cualquier carencia o desequilibrio puede implicar el desarrollo óptimo de los niños.
Las pautas aconsejadas para escolares son:
- Lácteos: 2-4 raciones/día
- Frutas: > 3 raciones/día
- Verduras y hortalizas: > 2 raciones/día
- Cereales y legumbres: 4-6 raciones/día
- Carnes, pescados y huevos: 2 raciones/día.
- Dulces y grasas: consumo ocasional.
¿Cómo debe ser la proporción de nutrientes de las comidas principales?
El plato de Harvard es una sencilla guia que ayudará a los padres y madres a configurar un menú de forma sencilla y saludable.
Fuente:Derechos de autor © 2015 Escuela de Salud Pública T.H. Chan de Harvard. Para más información sobre El Plato para Comer Saludable para Niños, por favor visite la Fuente de Nutrición, Departamento de Nutrición, Escuela de Salud Pública de Harvard, http://www.thenutritionsource.org
Como configurar el plato saludable:
- La mitad del plato está ocupado por verduras, hortalizas y frutas.
- Un cuarto por cereales, preferentemente integrales, como pasta, arroz, pan,
- Un cuarto las proteinas saludables como pescados, huevos, carnes magras, legumbres, frutos secos (enteros evitar su consumo en menores de 5 años) y semillas.
Recomendaciones:
- Proporcionar a los niños una dieta variada ya que las dietas monótonas pueden dar desequilibrios nutricionales bien por exceso como por defecto.
- Establecer un patrón de distribución de comidas, al menos cuatro al día, haciendo especial énfasis en el desayuno. Un desayuno adecuado se relaciona con una mayor capacidad de atención y resolución de problemas, mayor interacción social y mayor capacidad física.
- Proporcionar raciones adecuadas. Se supone que el tamaño de la ración para niños de hasta seis años debe ser un 60% el tamaño de la ración para un adulto aumentándola en un 10% cada año hasta alcanzar los 10 años.
- Revisar el menú escolar y complementarlo con las cenas en el hogar. Es aconsejable realizar las cenas en familia y sin pantallas que les distraigan.
- Limitar la ingesta de alimentos dulces como productos de pastelería donde se incluyen la repostería casera, golosinas, bebidas azucares, etc.
- Jugar con la variedad de alimentos, si no le gusta la leche ofrecer una ración de queso, requesón o un yogur y la presentación de platos que hagan de las comidas un juego. Utilice las verduras para crear formas divertidas que inviten a las niñas y niños a probarlas.
- Implicarles en la preparación de las comidas: ir al mercado y participar en la elaboración de los platos en la medida de su destreza.
- Dar ejemplo. Los niños y niñas reproducen comportamientos así que es imprescindible que vean que los alimentos que comen son los que tu también comes con disfrute.
Enlace: Juego «Pon héroes en tu plato»