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Essential animal foods in the Mediterranean diet for children


The Mediterranean diet is characterized by being as healthy as it is varied, recommending the choice of seasonal foods in their natural state and very fresh. Food of animal origin is another of the pillars of this diet, providing proteins of high biological value that are very necessary for children's muscles, always on the move.

- First of all, milk and dairy products are basic. Despite containing saturated fat and cholesterol, milk and dairy are easy to consume and provide energy in perfect amounts for children. In addition, they provide calcium and vitamin D, vital for growth, so that bones and teeth benefit from this contribution. Within this group, the importance of including yogurts in the Mediterranean diet is noteworthy. Fermented products are highly beneficial for health, as they provide bacteria that help strengthen the immune system, while regulating intestinal transit.

When the baby is breastfed, even if complementary feeding has been introduced, there is no need to offer him milk or milk products of any kind, and if he takes formula milk, he should not consume cow's milk at least until 18 months , although yogurt could be offered earlier.

- Eggs are very nutritious foods, providing proteins of a biological value close to 100, which is only reached by the protein of breast milk as it is of human origin. In addition, it provides some micronutrients that are difficult to find in other foods, such as choline, which plays a fundamental role in memory-related functions and is therefore desirable in the children's diet. The egg can be consumed after the introduction of complementary food, in any of its formats, cooked, fried or in an omelette, although fried eggs can be more indigestible and also, frying adds unnecessary fat, so more care must be taken.

- Meat provides proteins of high biological value and, above all, iron and vitamin B12. The Mediterranean diet advises taking lean meats and poultry instead of the most fatty. Red meat should also be eaten occasionally. Children can start eating meat from the beginning, at least a couple of times a week, to ensure a good supply of iron.

- Blue fish It is the most recommended by the Mediterranean diet, because it is very rich in Omega 3 acids that promote brain function and prevent cardiovascular diseases, but white fish is as beneficial as blue fish for children. In addition, it provides minerals such as phosphorus and iodine, and vitamin D. Fish should be eaten at least a couple of times a week after introducing complementary feeding.

The inclusion in the diet of foods of animal origin is not strictly necessary, but it is always easier to meet the needs of some micronutrients such as vitamin B12 or iron, if they are consumed.

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