14 de March del 2023
Aprendre a planificar un menú saludable
Planificar un menú saludable, juntament amb un estil de vida actiu, ajuda a aconseguir un bon rendiment físic i intel·lectual i un bon estat de salut general.
Durant la infància s’adquireixen molts hàbits nous i, per tant, és una època clau per a ensenyar als nens a menjar de manera variada. Des del col·legi, col·laborem amb les famílies en aquesta tasca i en conseqüència procurem que els aliments que se serveixen als alumnes siguin equilibrats, variats i saludables.
Però els hàbits a casa també són importants. Per això en aquest article us presentem una sèrie de recomanacions per a planificar un menú saludable tenint en compte els àpats que es realitzen a l’escola.
![Aprendre a planificar un menú saludable 1 planificar un menu saludable](https://viaro.org/research/wp-content/uploads/Planificar-un-menu-saludable-11.35.57-751x500.jpg)
Freqüències de consum recomanades dels diferents grups d’aliments
Grup d’aliments | Freqüència |
---|---|
Hortalisses | 2 cops / dia |
Farinacis (arròs, pasta, patata, pa) | a cada àpat |
Llegums | 3 o 4 cops / setmana |
ou | 3 o 4 cops / setmana |
Peix | 2 o 3 cops / setmana |
Carn | 3 o 4 cops / setmana |
Fruita fresca | 3 cops / dia |
Fruita seca (crua o torrada | 3 a 7 grapats / setmana |
Llet, iogurt, formatge i begudes vegetals
(enriquides amb calci, sense sucre afegit)
| 1 a 3 cops / dia |
Oli d’oliva verge | Per cuinar i amanir |
Un primer pas per aprendre a planificar un menú saludable per als nens, és saber què han menjat a l’escola; per això a Viaró us facilitem la planificació publicant a la pàgina web el menú de cada mes que inclou una proposta per al sopar.
Planificar un menú saludable
Aquesta infografia permet saber quines opcions d’aliments es poden incloure en els sopars per a aconseguir les freqüències de consum anteriors en funció del que han menjat al col·legi. L’objectiu principal d’aquesta eina és aconseguir una dieta que sigui variada i evitar la monotonia o repetir el que prèviament s’ha preparat per al dinar.
Primer plat
Si al dinar hi havia… | Al sopar es recomana… |
---|---|
Pasta Arròs | Verdura Patata llegums |
Verdura Patata | Pasta Arròs Llegums |
Llegums | Pasta Arròs Verdura |
Segon plat
Si al dinar hi havia… | Al sopar es recomana… |
---|---|
Pollastre Gall d’indi | Peix Ou |
Llom de porc Vedella Carn picada | Peix Ou Pollastre |
Ou | Pollastre Gall d’indi Peix Hamburguesa |
Alguns aspectes importants a considerar per a preparar un menú saludable:
![Aprendre a planificar un menú saludable 2 Aprendre a planificar un menú saludable](https://viaro.org/research/wp-content/uploads/Planificar-un-menu-saludable-11.33.54-750x500.jpg)
![Aprendre a planificar un menú saludable 3 Aprendre a planificar un menú saludable](https://viaro.org/research/wp-content/uploads/Planificar-un-menu-saludable-11.34.27-750x500.jpg)
Esmorzars i berenars
Per a planificar un menú saludable també cal tenir-se en compte el que es pren a l’esmorzar i en el berenar.
L’Esmorzar hauria d’aportar un 25% de l’energia total del dia. Però aquesta energia és important que no provinguin d’aliments de baixa qualitat nutricional, com serien les galetes, els cereals, la brioixeria, els sucs de fruita…, ja que són rics en sucre de ràpida absorció. Aquest tipus de sucre aporta energia de forma molt ràpida, però a la poca estona (aproximadament 1h) pot provocar una baixada de la glucèmia, afectant negativament el rendiment del nen.
En canvi, els aliments rics en fibra (cereals integrals, fruits, fruita seca…) eviten aquest problema. La fibra és un component que es troba en aliments d’origen vegetal i fa que l’absorció del sucre sigui més lenta i sostinguda al llarg del temps. Per tant, els nivells d’energia es mantindran més estables durant el matí.
El berenar és un bon moment del dia per a incloure una peça de fruita o algun lacti, especialment per a aquells nens als quals els pugui costar més prendre les postres després dels menjars.
La composició del berenar dependrà també de si el nen realitza o no alguna activitat esportiva extraescolar que requereixi un major consum energètic. En aquest cas, el berenar pot consistir en un entrepà, cereals, fruita seca, un iogurt, etc.
Descarrega la Guía d’Alimentació Saludable en l’Etapa Escolar de la Generalitat
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