Dinner, both for the elderly and children, should be light, but it does not stop being an important meal. But being light does not mean that it does not have to be nutritious enough. In addition, the dinner fulfills a complementary function with the other meals, since it is the ideal time to ingest those food groups that have not been taken during the day.
How should healthy dinners for children be? Getting our children to have a quality dinner, which combines a good taste with a sufficient nutritional intake, and that is also light to avoid digestion problems is not, in principle, complicated.
Of course, it is necessary to follow a series of keys to avoid falling into errors that, if they become habits, can lead to problems of various kinds: difficulties in sleeping, overweight, high cholesterol, hypertension, diabetes and other serious diseases.
The keys to an ideal dinner for children
- The dinner should provide the calories and nutrients necessary for the body, but in a complementary way and in a lower amount compared to what children have taken at breakfast and dinner. If they stay in the school canteen, it is essential to review what they have taken (the general menu and what the child has actually eaten) to, in the case of detecting a deficit of some food category, give it to them during the night.
- The dinner should be light to avoid heavy digestion and, if possible, take it about 2 hours before sending the children to bed.
- Steam or grilled cooking should be avoided, avoiding fried foods.
- Eat in small amounts and avoid fatty foods and also an excess of carbohydrates.
Typical example of an ideal dinner for children
- A first course that includes vegetables, which can be both cooked and raw. If the child does not like them too much (something very common) we can prepare vegetables stuffed with something you like (like chicken meat for example) or with a fun presentation: skewers, cut into geometric shapes, forming faces, etc. If the child has already eaten enough vegetables during the day, the first dish may be composed of rice or pasta in moderate amounts.
- The second courses, which should not be very plentiful, can be composed, for example, of chicken croquettes, turkey or sausages. In any case, we must also take into account what the child has eaten at noon to avoid repeating ingredients or types of food.
- As desserts, we can give the child something light like fresh fruits or a yogurt. Ice cream or candy should be reserved for holidays or specials.
- Single dish Another option is to prepare a single dish with a wide variety of foods: vegetables, fish, chicken, etc.
In addition to the strictly food issue, dinners have an important social component, above all, family, as it is often the only meal in the day where we can all sit together at the table. Therefore, we must not miss this opportunity to strengthen ties and talk peacefully about the events that took place during the day. Related posts:
- What are the dinners that children like the most?
- Steamed cuisine: the healthiest option
- 5 proposals for a weekend with a different family.