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The Mediterranean diet is a lifestyle that involves a healthy diet that includes a wide variety of foods, therefore, following it is one of the best decisions we can make in order for our children to grow up strong and healthy.
We are going to review the pillars of the Mediterranean diet for children, focusing on those of plant origin.
- One of the most fundamental is the olive oil, source of monounsaturated fats and fat-soluble vitamins, with numerous health benefits for children, as it is a source of essential fatty acids for the body.
- Vegetables and vegetables they are rich in vitamins, mineral salts and fiber. Except for green leafy vegetables, all of them can be offered to the baby when starting complementary feeding, since they have numerous benefits for their health, especially if we choose, as the Mediterranean diet promotes, fresh seasonal vegetables.
- In this same line, the fruits They offer nutrients similar to those of vegetables (fiber, vitamins and minerals), in a wide range of possibilities. All can be offered from 6 months, and are usually very appreciated by the little ones thanks to their sweet taste. However, you should be careful with those that can cause choking, such as grapes or apples and, if there is a history of allergies in the family, consult your doctor about the most allergenic fruits, such as strawberries, peaches or Kiwi.
- The vegetables are other benefits of the Mediterranean diet, especially in stews and stews, highly recommended to warm up. They should be consumed a minimum of twice a week, since they are a very healthy source of energy, with proteins of high biological value –especially if they are combined with cereals-, iron and many vitamins. In addition, they belong to the group of dishes that we call high nutritional density, that is, many nutrients in few calories.
- The cereals -Integrales-, meanwhile, are essential during the stages of maximum growth, since they provide slow-release energy accompanied by proteins, some vitamins and minerals, and especially fiber. When starting complementary feeding, and according to the latest research, both gluten-free cereals and those containing gluten can be introduced into the baby's diet, provided there is no contraindication from the pediatrician. The introduction of gluten must be done gradually and always observing the baby's behavior. Irritability, sleep disorders or variations in the functioning of your gastrointestinal tract can alert us to a possible intolerance.
It is important to offer if not all, most of these food groups on a daily basis, being the basic cereals during childhood, always trying to be as less refined as possible to get a good fiber intake.
You can read more articles similar to Essential plant-based foods in the Mediterranean diet for children, in the Infant Nutrition On-Site category.