Some basic rules that can help the little ones so that the meals, while maintaining the traditions, do not “get out of control” in excess are:
reduce food portions since there are usually more dishes than usual. Many times the “craving” makes them ask for large portions, especially of what they like the most, which can end up causing gastric problems due to excess.
Vegetables and vegetables
Presenting vegetable-based dishes as appetizers or accompaniments, whether raw or cooked, is a good option to provide very healthy food also on these dates. Some examples may be: mushroom croquettes, leek or mushroom cream, “Tudela” asparagus, chicory salad with salmon and yogurt sauce, chopped salad with fruit, dried fruit…
always eat some fruit before the sweet dessert, since in this way we offer healthy food and prevent them from eating an excessive amount of sweets. You can opt for fruit salad, laminated orange with cinnamon, skewers of grapes with cheese, baked apple, fruit skewer dipped in 70% cocoa…
Water, as the main drink
to avoid the excess of other sugary drinks that are not recommended.
Never offer alcohol to children
Although it is an increasingly less common practice, the tradition of offering alcohol to “older” children still persists. It is a very harmful poison, and is discouraged in all possible ways and until adulthood.
children more than anyone “the plate enters through the eyes”, so if we decorate the healthiest dishes with shapes and colors in an eye-catching way, we will make them more appetizing, satiating them and leaving less hunger for when mealtime arrives. dessert.
And how many candies can children eat?
If there is something that stands out at Christmas among the little ones in the house, it is the consumption of sweets, nougat, marzipan, shortbread, chocolates, chocolate… foods rich in fat and sugar.
The World Health Organization (WHO) advises that the consumption of free or added sugars (other than that provided by fruits and vegetables) does not exceed 25 grams per day in adults (equivalent to 5% of daily caloric intake), and maximum allowed 50 grams per day (equivalent to 10% of daily caloric intake).
What does this mean?
A school-aged child (6 to 12 years old) needs between 1,600 and 2,500 calories per day, depending on personal characteristics and physical activity. A serving of candy (approximately 30 grams) has an average of 15 grams of sugar, so a single piece provides more than half of the recommended daily dose and 1/3 of the maximum recommended dose.
And the fats?
Fats are necessary for the growth of the little ones since they participate in endless processes. In fact, they should represent between 30-35% of the daily caloric intake. However, not all fats are created equal. The consumption of unsaturated fats should be much higher than that of saturated fats , since they are heart-healthy. At least ¾ of the fats consumed should be unsaturated fats, this type of fat is found in fish, avocado, olives, olive oil, nuts, seeds…
Many of the Christmas sweets contain nuts , so we can think that they are very healthy due to their contribution of unsaturated fats. Due to its ingredients, a good part of the fat is, but for the preparation of most of them, butter and other types of vegetable fats (rich in saturated fats) are needed, which counteract the benefit of the dried fruit.
For all these reasons, it is preferable to offer a maximum of 1-3 pieces a day depending on age and only on holidays, because with this small amount we exceed the WHO recommendations regarding sugar intake.
What you should know…
- A serving of candy (approximately 30 grams) has an average of 15 grams of sugar, so a single piece provides more than half of the recommended daily dose and 1/3 of the maximum recommended dose.
- It is good to offer appetizers or accompaniments based on vegetables, whether raw or cooked, to provide very healthy food also on these dates.
- Alcohol should never be offered to children, although it is a less common practice, the tradition of offering alcohol to “older” children still persists. It is a very harmful poison, it is discouraged in all possible ways and even into adulthood.