Week after week menu for youngsters from 7 to 10 years

Week after week menu for youngsters from 7 to 10 years

How could kids matured 7 to 10 eat? Here is an illustration of a 1900 kcal physiological eating routine, to further develop school execution and to expand their energy.

Ø  If you believe your kids should follow a solid and adjusted diet, you can attempt to carry out this genuine illustration of a week-by-week menu for kids matured 7 to 10 years.

 

We advise you that, generally speaking, kids matured 7-10 ought to present the accompanying amounts consistently:

 

Protein 56 g; Lipids 34%; Carbs 55% of which straightforward sugars 14%; Fiber 23 g.

 

Ø  Monday   Tuesday   Wednesday   Thursday   Friday   Saturday   Sunday

MONDAY'

BREAKFAST:

150 ml of entire milk;

50 g of daisy or doughnut-type cake;

Nibble:

30 g of wafers + 15 g of nuts ;

150 ml of natural product juice with no added sugar;

LUNCH:

80 g of pasta prepared to taste with tomato, basil, and/or vegetables;

80 g of new, frozen, or canned vegetables (peas, wide beans, lentils, chickpeas, beans);

1 serving of cooked or crude vegetables;

Nibble :

50 g of bread + 35 g of jam (low sugar content);

1 part of new occasional natural product (for example 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);

Supper:

100 g of lean fish (hake, sole, trout, roost, dogfish, or cod);

300 g of potatoes;

1 part of new occasional natural product (for example 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);

Fixings and different food varieties TO BE Dispersed DURING THE DAY:

30 g of olive oil (6 teaspoons = 3 soup spoons) to be added ideally crude to food;

it is prescribed to drink no less than 1500 ml of water each day, browsing waters that have a calcium content of at the very least 150 mg/liter (data demonstrated on the mark of the mineral creation) (eg Ferrarelle 365 mg/l, Sangemini 325 mg/l or Lethe 306 mg/l, S. Pellegrino 208 mg/l).

TUESDAY'

BREAKFAST:

125 g of entire yogurt (white or natural product);

40 g of rusks + 30 g of jam (with decreased sugar content);

Nibble:

40 g of bread + 1 tablespoon of oil + 2 cuts of salad tomato;

150 ml of natural product juice with no added sugar;

LUNCH:

80 g of rice prepared to taste with tomato, basil, and/or vegetables;

15 g of parmesan or parmesan;

1 serving of cooked or crude vegetables;

1 part of the new occasional organic product (for example 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);

Nibble:

50 g of bread + 15 g of hazelnut cream;

Supper:

"firm chicken strips (60g)"; - 80 g of bread; - 1 piece of cooked or crude vegetables; - 1 part of new occasional natural product (for example 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) ;

Fixings and different food sources TO BE Appropriated DURING THE DAY:

30 g of olive oil (6 teaspoons = 3 soup spoons) to be added ideally crude to food;

it is prescribed to drink no less than 1500 ml of water each day, browsing waters that have a calcium content of at least 150 mg/liter (data demonstrated on the mark of the mineral piece) (eg Ferrarelle 365 mg/l, Sangemini 325 mg/l or Lethe 306 mg/l, S. Pellegrino 208 mg/l).

WEDNESDAY'

BREAKFAST:

150 ml of entire milk;

60 g of breakfast oats ;

Nibble:

30 g of tortellini + 150 ml of organic product juice with no added sugar;

LUNCH:

80 g of pasta finished off with tomato;

30 g of fish in depleted oil;

1 piece of new occasional organic product (for example 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);

Nibble:

50 g of bread + 35 g of jam (low sugar content);

Supper:

80 g of pasta;

80 g of new, frozen, or canned vegetables (chickpeas, beans, wide beans, lentils, peas);

1 serving of cooked or crude vegetables;

1 piece of new occasional natural product (for example 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);

Fixings and different food sources TO BE Dispersed DURING THE DAY:

30 g of olive oil (6 teaspoons = 3 soup spoons) to be added ideally crude to food;

it is prescribed to drink no less than 1500 ml of water each day, browsing waters that have a calcium content of at the very least 150 mg/liter (data demonstrated on the mark of the mineral creation) (eg Ferrarelle 365 mg/l, Sangemini 325 mg/l or Lethe 306 mg/l, S. Pellegrino 208 mg/l).

THURSDAY'

BREAKFAST:

125 g of entire yogurt (white or natural product);

60 g of treats;

Nibble:

50 g of daisy or doughnut-type cake;

LUNCH:

150 g of potato gnocchi prepared to taste with tomato, basil, and/or vegetables;

60 g of lean meat (chicken bosom, pork, turkey, bunny, veal, broil hamburger or hamburger);

1 serving of cooked or crude vegetables;

1 part of the new occasional organic product (for example 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);

Nibble:

50 g of bread + 35 g of jam (low sugar content);

Supper:

300 g of potatoes;

100 g of lean fish (hake, sole, trout, cod, roost, or dogfish);

1 part of the new occasional organic product (for example 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);

Fixings and different food sources TO BE Conveyed DURING THE DAY:

30 g of olive oil (6 teaspoons = 3 soup spoons) to be added ideally crude to food;

it is prescribed to drink no less than 1500 ml of water each day, browsing waters that have a calcium content of at the very least 150 mg/liter (data demonstrated on the name of the mineral piece) (eg Ferrarelle 365 mg/l, Sangemini 325 mg/l or Lethe 306 mg/l, S. Pellegrino 208 mg/l).

FRIDAY'

BREAKFAST:

150 ml of entire milk;

60 g of treats;

Nibble:

1 cereal bar + 15 g of nuts (pecans, hazelnuts, almonds);

150 ml of organic product juice with no added sugar;

LUNCH:

80 g of grain prepared to taste with cherry tomatoes, basil, and/or vegetables;

40 g of bresaola, cut turkey, or defatted cooked or crude ham;

1 serving of cooked or crude vegetables;

1 part of the new occasional organic product (for example 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);

Nibble:

50 g of daisy or doughnut-type cake;

Supper:

"stuffed crepe" (100 g of crepe + 50 g of spreadable cheddar or mozzarella + radicchio and lettuce or barbecued aubergines as required);

1 piece of new occasional organic product (for example 180 g of peaches or strawberries, 150 g of apricots, melon, oranges or juice, 130 g of kiwifruit, 100 g of apples or figs, 80 g of bananas, grapes, mandarins).

Fixings and different food varieties TO BE Dispersed DURING THE DAY:

30 g of olive oil (6 teaspoons = 3 soup spoons) to be added ideally crude to food;

it is prescribed to drink no less than 1500 ml of water each day, browsing waters that have a calcium content of at the very least 150 mg/liter (data demonstrated on the mark of the mineral creation) (eg Ferrarelle 365 mg/l, Sangemini 325 mg/l or Lethe 306 mg/l, S. Pellegrino 208 mg/l).

SATURDAY

BREAKFAST:

125 g of entire yogurt (white or natural product);

60 g of oats;

Nibble:

40 g of bread + 10 g of spread + 30 g of jam (low sugar content);

LUNCH:

80 g of pasta prepared to taste with cherry tomatoes, basil, and/or vegetables;

80 g of new, frozen, or canned vegetables (peas, wide beans, lentils, chickpeas, beans);

1 serving of cooked or crude vegetables;

1 part of the new occasional organic product (for example 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);

Nibble:

50 g of daisy or doughnut-type cake;

Supper:

100 g of bread;

1 egg;

1 part of cooked and/or crude vegetables;

1 piece of new occasional natural product (for example 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);

Fixings and different food sources TO BE Appropriated DURING THE DAY:

30 g of olive oil (6 teaspoons = 3 soup spoons) to be added ideally crude to food;

it is prescribed to drink no less than 1500 ml of water each day, browsing waters that have a calcium content of at least 150 mg/liter (data demonstrated on the name of the mineral piece) (eg Ferrarelle 365 mg/l, Sangemini 325 mg/l or Lethe 306 mg/l, S. Pellegrino 208 mg/l).

SUNDAY

BREAKFAST:

150 ml of entire milk;

40 g of bread + 15 g of hazelnut cream;

Nibble:

30 g of saltines + 15 g of nuts (pecans, hazelnuts, almonds);

150 ml of squeezed orange;

LUNCH:

150 g of potato gnocchi prepared to taste with tomato, basil, and/or vegetables;

60 g of lean meat (chicken bosom, pork, turkey, bunny, veal, or hamburger);

1 serving of cooked or crude vegetables;

1 piece of new occasional natural product (for example 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);

Nibble:

1 little cup of 2 flavors of frozen yogurt;

Supper:

1 plate pizza to browse Margherita or with vegetables;

1 part of new occasional natural product (for example 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);

Sauces and different food varieties TO BE Dispersed DURING THE DAY:

15 g of olive oil (3 teaspoons) to be added ideally crude to food;

it is prescribed to drink no less than 1500 ml of water each day, browsing waters that have a calcium content of at the very least 150 mg/liter (data showed on the name of the mineral synthesis) (eg Ferrarelle 365 mg/l, Sangemini 325 mg/l or Lethe 306 mg