Branzeturile si crema de branza contin cantitati mai mici de calciu, motiv pentru care nu sunt la fel de indicate ca si laptele, iaurtul sau laptele batut.Formele de prezentare ale laptelui pot fi alese in functie de gust si criterii practice precum termen de valabilitate, mod de depozitare sau ambalare.
Printre acestea se numara laptele pasteurizat, cel UHT (3,5% grasime) sau laptele degresat (1,5% grasime).
Alegerea tipului de lapte consumat depinde in mare masura de alimentatia fiecarui copil in parte.
Daca un copil bea cu placere lapte nedegresat, atunci trebuie sa ii reduci consumul de grasimi din alte alimente, precum carne, mezeluri sau branzeturi.
Daca consumam cantitati mai mari de mezeluri bogate in grasimi, ca de exemplu salam, pateu etc, este de preferat sa bem lapte degresat.
Bauturile pe baza de cacao sau amestecurile de lapte cu diferite arome, iaurturile de fructe si variatele deserturi pe baza de lapte contin de cele mai multe ori cantitati crescute de zahar.
Ca si solutie, poti cumpara iaurt sau lapte batut simplu si sa-l amesteci cu fructe proaspete sau sa amesteci iaurtul de fructe cu iaurt natural in raport de 1:1. Budinca poate fi preparata acasa din lapte si putin zahar, aceasta fiind cu siguranta adorata de copii.
Daca un copil refuza sa consume lapte, atunci aceasta sursa de calciu poate fi inlocuita cu iaurt, lapte batut sau chiar branzeturi.
Dezavantajul consumului de branzeturi pentru copii este continutul crescut de sare. O alta posibilitate este includerea laptelui, a produselor lactate si a branzeturilor in feluri de mancare precum budinca, sosuri, supe sau sufleuri.
Daca un copil prezinta alergie la laptele de vaca, atunci nu poate tolera nici un fel de produs lactat. In ciuda acestui fapt, nu este permis sa renuntam la consumul de lapte fara gasirea unui substituent. In aceasta privinta, ajutorul unui medic sau al unui nutritionist este binevenit.
Carnea
Carnea contine fier, proteine valoroase si vitamina B12. Fierul din legume si cereale nu poate fi la fel de usor utilizat de catre organism, precum cel din carne.
Disponibilitatea fierului din alimentele de origine vegetala poate fi crescuta, pana la dublare, prin ingestia de cantitati mici de carne sau vitamina C.
Este de preferat sa se consume carne macra. Nu trebuie sa fie prajita in exces, deoarece prin prajire se formeaza compusi nesanatosi. Este indicata pentru copii alternarea consumului de carne macra de porc, vita si pasare. Carnea de porc este bogata in vitamina B12, iar cea de vita in zinc.
Daca consumi cu placere ficat, alege-l pe cel de porc, intrucat contine mult fier. Totusi, datorita continutului crescut de substante daunatoare si vitamina A, ficatul de porc nu trebuie sa fie consumat mai des decat o data la doua saptamani, mai ales de catre copii.
Mezelurile bogate in grasimi, ca de exemplu carnatii afumati, prajiti sau cei de casa (40-50% grasimi), trebuie consumati ocazional.
Trebuie sa ne dezobisnuim de consumul zilnic de carne. Un substituent bun este reprezentat de preparatele din cereale, legume sau fructe.
Absorbtia si utilizarea fierului din cereale sunt crescute, prin consumul concomitent de legume sau fructe bogate in vitamina C.
Ouale sunt foarte bogate in vitamine. Pe de alta parte, galbenusul contine cantitati mari de colesterol, fapt care poate duce la cresterea valorii lipidelor din sange. In functie de varsta copilului, consumul saptamanal de oua nu trebuie sa depaseasca un numar mai mare de trei.
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