the lunch
Children's diet is not limited to diet or diet to lose or gain weight, but at this age, from 5 to 12 years old, the child needs a healthy diet of life, in which he follows healthy eating habits; in order to grow in a healthy way, and gets all the elements The food he needs to properly form his physical and muscle structure.
"Madam and your child" met the therapeutic dietitian "Dr. Vivian Muhammad Wehbe" to talk about this.
1. Changing bad eating habits.
2. Eat the three main meals and snacks every 2-3 hours, which helps to increase the rate of burning in the body.
3. Giving the child adequate sleep, because not getting enough sleep may lead to hormonal disorders and binge eating at night.
4. Prepare healthy dishes, replace all full-fat products with low-fat foods, and use brown bread instead of white, sweets, chocolate, and chips with fruits and vegetables.
Breakfast:
A simple family diet:
1. a slice of brown toast, or live, 30 g, with a slice of low-fat white cheese, with a vegetable slices.2. A second example of breakfast: a slice of toast, with a boiled egg, or omelette with sliced tomatoes and cucumbers.
3. A third option for breakfast: a cup of low-fat milk, with half a cup of fortified breakfast cereal.
4. Breakfast follows a snack of fruit, like 3 dates, with a small banana, or orange, with two dried figs.
5. A second snack in the morning, consisting of: a cup of milk, yogurt, or milk, with 3 grains of ein al-Jamal, or 7 grains of almonds.
The lunch:
1. As for lunch, it is possible to prepare all the various dishes, such as: chicken with vegetables in the oven, molokhia with beef with rice, or peas with meat, or chicken with bulgur, that the child eat two small pieces of meat with 5 tablespoons of rice, According to the various salads, the mother must be careful to use a little vegetable oil when preparing meals and not to use frying.
2. Followed by a snack after the afternoon of fruit, such as an apple or a slice of cereals, slices of cucumber and carrots served to the child.
In the evening, eat a light dinner consisting of: a cup of yogurt with a spoonful of oats, a little raisin and nuts for one tablespoon, or replace them with a sandwich of labneh, or cheese, with vegetables, and before bed a cup of warm low-fat milk.
Important note:
My dear mother should be careful to give the child at least 3-4 servings of fruit per day, at least two servings of milk, milk and yogurt, and 4 servings of vegetables, in addition to eating starches and proteins in moderate amounts throughout the day, and focus on eating raw nuts.