Dolce o salato? Quando si parla di merenda per i bambini, le informazioni si sovrappongono e si moltiplicano con il risultato di non essere mai troppo certi in merito a che cosa sia effettivamente consigliato per il break alimentare dei bambini.
In soccorso dei genitori arriva però il Manifesto della Merenda, un vademecum di otto parole chiave rivolto ai genitori per gestire al meglio la merenda dei più piccoli.
Manifesto della Merenda, che cos’è
Messo a punto dall’Unione Italiana Food e Istituto Bambino Gesù per la salute del Bambino e dell’Adolescente, con Giuseppe Morino, responsabile Educazione Alimentare dell’Ospedale Pediatrico Bambino Gesù, il Manifesto della Merenda si rivolge ai genitori per offrire spunti e consigli su come preparare la migliore delle merende, ma si rivolge al tempo stesso anche ai giovani con qualche suggerimento su come gustare al meglio la merenda. Il Manifesto propone anche un utilissimo planning settimanale con la bellezza di 56 diverse proposte divise per 4 fasce d’età.
È importante però che la merenda sia quotidiana con una sana alternanza fra dolce e salato.
Merenda, i suggerimenti
Le otto parole chiave contenute nel Manifesto della Merenda spiegano a genitori e a giovani come consumare al meglio la merenda per renderla un momento importante della giornata. L’importante è di variare la scelta del dolce e del salato, con il via libera all’alternanza degli alimenti.
Qualche suggerimento? È ottima la frutta che può essere alternata con la pizza bianca condita con hummus di ceci e pomodori se volete optare per qualcosa in perfetto stile vegano in grado di coniugare alla leggerezza tutte le proprietà nutrienti necessarie della merenda.
Merenda, che cosa mangiare
Ma che cosa mangiare a merenda? L’elemento principale da privilegiare resta in particolare la frutta di ogni genere che fa benissimo, è ricca di nutrienti, sazia ed è poco calorica.
Se siete golosi e non sapere rinunciare a un dolcetto, concessi anche i dolci fatti in casa, ma sempre da consumare moderatamente.
Concesse anche le merendine (ma non sempre), i biscotti, il gelato e il cioccolato mentre per mantenersi più leggeri va benissimo lo yogurt.
Se preferite la merenda salata, via libera a panini con il formaggio, oppure con i salumi oppure con le verdure.
E il Manifesto della Merenda si aggiorna anche per chi non sa rinunciare allo stile vegetariano. Insomma, il trucco è non annoiarsi e modificare via via la merenda variandola di giorno in giorno.
Merenda, quando farla
Ma ogni quante volte al giorno va fatta la merenda? Il Manifesto conferma che la merenda deve essere fatta tutti i giorni e due volte al giorno, la mattina e il pomeriggio.
È importante fare la merenda perché solo in questo modo non si arriva troppo affamati ai pasti principali, pranzo o cena.
L’importante è che la merenda sia sempre adeguata al fabbisogno energetico dell’età del bambino o ragazzo: deve essere nutriente, ma senza appesantire.
In tal senso, per orientarsi adeguatamente alla quantità necessaria è utile scegliere anche i dolci porzionati che riportano il contenuto calorico indicato in etichetta. Per non arrivare ai pasti troppo affamati, inoltre, è bene non saltare mai la merenda.
Merenda, le indicazioni caloriche per i bambini
Ma quali devono essere le calorie della merenda? Non c’è una regola precisa: non esistono infatti delle indicazioni uniche perché il fabbisogno della merenda tende a variare in base all’età dei bambini e al fabbisogno energetico.
I bambini di età compresa fra i 4 e i 6 anni devono consumare una merenda di circa 150 Kcal, i bambini di fascia fra i 7 e gli 11 anni devono consumare una merenda di 200 Kcal per bambini 7-11 anni.
Per ragazzi di età fra i 12 e i 15 anni la merenda deve essere di 260 Kcal e di 285 Kcal per ragazzi dai 15 ai 17 anni.
PASTI FUORI ORARIO, COME GESTIRLI
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