Proteins are the building blocks that make our body's muscles, bones and tissues grow. It is said that they perform a plastic function , that is of construction and growth: «A bit like the pieces of your constructions», we will say to our children. And where are proteins found? Those of animal origin are contained in fish, meat, eggs, milk and derivatives. Also important are the proteins of vegetable origin , supplied by legumes and cereals rich in fibre, which purify the body of waste. Carbohydrates , on the other hand, give energy to the body and are divided into simple , because they are quick to absorb (sugar, fructose, honey...), or complex, such as starch (present in pasta, rice, bread, potatoes, spelled , barley), so defined because they are absorbed more slowly: the child will feel full of energy after eating them. Sugars, however, should be consumed in moderation and it's best to take them at breakfast, that is when you have the whole day ahead of you to spend the energy they provide. Finally, fats ensure that reserve energy which, if not used, accumulates, resulting in weight gain which is certainly not good for us. So beware of excessive use of fatty meats, sausages (salami, ham, mortadella), cheese, butter, cream...
MICRONUTRIENTS
They are minerals (calcium, iron) and vitamins , which do not provide calories but perform many functions for the body. They are used to make good use of proteins, fats and carbohydrates; moreover, vitamins A, B, C, E, the vitamins of fruit and vegetables, help the antibodies ("the toy soldiers that defend our body") to defeat infections by strengthening the immune system. Mothers don't forget a little color on their plate , to enrich it with essential micronutrients. We talked about this topic in this post .
YES BUT…
Obviously, even if we have tried to explain the principles of nutrition to children in a pleasant way, the trump card to convince them to eat what they usually don't like is to prepare dishes that resemble their games rather than meals. And then the mashed potatoes with vegetables and cheese will become a giant with zucchini pants, carrot hair and parmesan buttons; mini veal burgers will be a long caterpillar with tender and crunchy pea legs; a nice potato roll stuffed with spinach will become your child's favorite car, especially with tomato wheels, while for your romantic little girl you will prepare a flower of green beans with pollen with breaded plaice fillet. For mothers to use their imagination : cooking may seem a bit tiring at first, but what a satisfaction to see the plate clean afterward.
By Dr. Roberto Uliano
Nutritionist in Naples, Rome and Castellammare di Stabia
www.mybodylab.it
