A healthy diet for children should meet nutritional needs for proper growth. It is important to establish healthy eating habits from an early age by teaching children through example. A balanced diet includes eating fruits and vegetables, dairy, fish, whole grains and limiting sugary drinks and fast food. Physical activity should also be encouraged according to a child's age and abilities.

2. Introduction
A healthy diet is one that meets the nutritional and physiological needs of the child in
order to ensure proper growth and development. Must be balanced, as required and
appropriate sensory satisfactory.
For all children, early childhood is crucial in learning healthy habits and the
implementation of correct dietary guidelines, which are crucial throughout life.
Children imitate the customs of the family, so you have to teach healthy eating habits,
and practice example.
 It is recommended that 5-6 meals a day.
 Breakfast is important! Breakfast preparesus to starttheday andget up to go to
school. It is advisable to make a first breakfast at home and one at school.
 Eating fruits and vegetables fresh and seasonal, both entrees, dessert or side
dish. We recommend taking about 5 servings of fruits and vegetables a day.
 Calcium helps maintain strongbones, so make sure you take daily dairy products
like milk, yogurt and cheese.
 It is important to eat fish of all types. Fish is a source of high quality protein,
minerals, vitamins and omega-3. healthy breakfast
 Consume foods rich in fiber such as vegetables, fruits and whole grains.
 Youshouldlimit your intake of packaged juices andsoft drinksas well aspastries,
chips, and"fast food", etc ...They havetosavethem for special occasions,asthey
have poor nutritional value.
The most suitable low in fat cooking techniques. It can be steamed, boiled, poached,
baked, the papillote, grilled, roasted and grilled. It is recommended that adequate
physical activity to the age and abilities of each child. Sport is good for health!

3. Justification
Health and proper functioning of our body depends on nutrition and food we have in
life. Food and Nutrition though seem to mean the same, they are different concepts.
Food allowsus to make the environmentaround us, food diet and Nutrition is the set of
processes that allow our body to use the nutrients in food to perform their functions,
goodnutrition anda balanced diet help thatchildrengrow up healthy.Food is allnatural
and industrialized products we consume to cover a physiological need (hunger).
Nutrients are substances found in food and the body needs to perform different
functions and maintain health. There are five types of nutrients called: Protein or
Protides, fats or lipids, carbohydrates or Carbohydrates, Vitamins and Minerals.

5. OMELETTE
Ingredients:
• 3 eggs
• 30 g of cheese
• extra virgin olive oil
Preparation:
 Beat the eggs, add the diced cheese and mix.
 We put in a pan olive oil extra virgin Tip the
mixture. We let it curdle, we turn and let it
finish cooking.
FLOWER OF SPINACH
Ingredients:
• 250 g of spinach
• 2 medium potatoes
• 20g of extra virgin olive oil
• 30 g onion
• 1 teaspoon of concentrated homemade broth or
bouillon cube 1/4 poultry
• 3 eggs
• red pepper and green pepper
Preparation:
 Wash the potatoes and cook with skin in the
microwave on high for 5 minutes.
 In a saucepan with water and bring it to boil spinach
introduce you blanch 3 minutes, drain well.
 Peel the potatoes and mash with a fork.
 In a skillet with olive oil cooking mashed potato and
cook 4 minutes on medium heat.
 Beat the eggsin abowl, addthe fried onions,spinach,
concentrated broth and potatoes.
 Pour the mixture into the pan and cook over medium heat, once cooked turn
around.
 Tempering and cut with a cutter shaped flower.
 Cut green pepper shaped stem and red pepper in a circle and place it in the center
of the flower.

6. EGGS WITH HEART SHAPED
Nutritionally provides proteins, minerals
(phosphorus, potassium, iron and magnesium)
and vitamins (B1, B2, B3, A, D and E.
Ingredients:
• Egg 1
• Stick brochette
• Sheet of white paper or thin cardboard
consistent
• Elastic Bandages 2
Preparation:
 Cook the egg normally: put the egg in a saucepan with cold water and bring
to a boil. Then cook over low heat for 5 minutes. Leave about8 or 10 minutes
in hot water.
 Peel the egg when it is still hot.
 Fold the paper in half lengthwise.
 Place the still warm egg into the paper.
 Place the stick brochette on the egg and gently press.
 Ensure stick with paper using two rubber bands.
 Let stand for 1 or 2 minutes.

7. CHICKEN SANDWICH
Ingredients:
• 120g cooked chicken
• 1 carrot
• 1/2 red bell pepper
• 1 slice of butter
• 3 tablespoons corn
• 2 tablespoons mayonnaise
• 4 slices of bread
Preparation:
• Chop the chicken into small pieces and reserve.
• Peel the carrots and cut into very tiny pieces. Another good option is grating.
• Chop the red pepper, also very small, and reserve.
• In a bowl, put the chicken, carrots, peppers, corn and mayonnaise and mix well.
• Puta panon fire and we spreada little buttereach slice of bread (onlyone side). Then
we toast the bread in the pan.
• We remove bread from pan and we start each slice into four pieces, fill the mini
sandwiches with the mixture we have reserved and prick with a toothpick for each
sandwich to eat is not the filling from falling.
CHICKEN OF FRUITS
The pineapple is a delicious fruit, you can use a cutter
to create the crest two blueberries for eyes and a
few dried apricots to cut the beak and feet.

9. COCONUT LOLLIPOPS
Ingredients (10 balls):
• 100 gr. shredded coconut
• 4 or 5 tablespoons of condensed milk
• 1 jar of colored sugar sprinkles
Preparation:
In a bowl mix the grated coconut with condensed
milk untilwe obtaina workabledough.We balls with
hands and covered in sprinkles, returning to give
them a ball and squeezing lightly sprinkles to stick.
If you want to serve them in ways lollipop, just trim
a skewer sticks and putthem on the balls.We can serve them in a glassor bowl full of
sugar, to clip well.
LEON OF FRUTS
Pineapple, tangerine, banana, blueberries,
combined with some vegetables like carrots.

10. WATERMELON POPSICLES
Ingredients:
 watermelon
 coconut
 kiwi
Preparation:
Forexample thesepalletsaremade by filling
the molds to 3/4 with liquefied watermelon
andtakingthem tothe freezer for 3-4 hours.
Liquefied and then put back in the freezer
fresh coconut. Finally, we completed a kiwi smoothie freeze for 3 hours.
SANDWICH WITH PIG SHAPED
First, you need tocut circles of breadas seen in theimage. To do this,you can use cookie
cutters (if you have at home) or
simply draw on paper the three
circles with scissors and skill váis the
cutting slowly. With two slices of
bread should be enough for a pig.
Then with a straw you do the two
small nostrilsin the smallercircle and
untáis this and the medium quite
creme de cacao. To assemble the
sandwich only you must place the medium circle on the largest and little about these
two. The biscuit halved serve ear.

11. BANANA’S LOLLIPOPS
Ingredients:
• 3 bananas
• 150 g of semi-sweet chocolate
• 150 g of white chocolate
• 3 tablespoons butter
• Noodles colors
• Chocolate Chips
• 6 popsicle sticks
Preparation:
 Peel bananas and cut each
one in half. Enter a stick
 Put the bowl with the
chocolate in the microwave
at 100% power for 30 seconds.
 Take 1 banana and chocolate cover,
 Decorate with topping
 When they are covered with chocolate and decorated all bananas,store them in
the freezer for 45-60 minutes
 With the same procedure as we have seen for bananas we can prepare almost
any fruit, for example those chocolatecovered kiwis reallynice. The kiwi is a fruit
that do not always like children because it is a little bit sour but contains a lot of
vitamin C so it is highly recommended to include it in the infant diet

13. LENTIL SALAD
Ingredients:
 400 gr. lentils, canned.
 1 red pepper
 1 spring onion
 Pitted olives
 2 cans of tuna in brine
 sweet corn
 Apple cider vinegar
 salt
 Extra virgin olive oil
Preparation:
We tooklentils jar and washwell underrunningcold water. Drain well, put in a bowl and
add them pepper, onion and olives, all finely chopped. We incorporate corn and tuna. A
pinch of salt, apple cider vinegar and extra virgin olive oil to taste.
SALMON WITH ORANGE
Ingredients:
 4 or 8 spines salmon fillets
 2 leeks
 350 ml of orange juice
 1 tablespoon vinegar
 2 tablespoons sugar
 200 ml of cream or evaporated milk for
cooking
 salt
 Extra virgin olive oil
Preparation:
To prepare the salmon to orange the first thing is to make the fillets of salmon, seared
until golden. We reserved. In the same pan add a little olive oil extra virgin and add the
chopped leek with a littlesalt.When the leek startstobrownput orangejuice, sugarand
vinegar, let cook about ten minutes, then incorporate new salmon and cream, leave a
few minutes to reduce the sauce slightly and is ready to serve

14. ZUCCHINI STUFFED WITH RICE WITH HAM
Ingredients:
 80g rice
 3 zucchini
 50g onion
 50g diced ham
 Ham broth300g
 Emmental cheese 50g
 A drizzle of olive oil
 Salt and pepper
Preparation:
We start each zucchini into three pieces and
removed the tips, with a spoon carefully
withdraw the pulp leaving a little at the base
and sides to prevent skin breakdown. We
reserved.
Peel onion and cut into small pieces. In a pan with a drizzle of extra virgin olive oil the
fry, when you startto be poached, incorporate zucchini pulp, a pinch of salt and pepper
(notabuse of saltbecause the ham is already saltybroth too)and let cook over medium
heat until tender.
Add the rice and fry giving a few laps to absorb the flavor of the vegetables. We
incorporate the brothwe'll warm and let cook for 17 minutes over medium heat,stirring
occasionally. When missing four minutes to finish cooking, dice ham incorporate mixing
gently.
Blanch the skins of the zucchinis about 2 minutes, reserve.
Once we have the ready rice, fill with stuffing zucchini, sprinkle well with Emmental
cheese and took the heat oven to 180 degrees up and down for 15 minutes.

15. “SAUSAGES WITH TOMATO SAUCE”
Ingredients:
 10 longanizas
 1/2 onion
 200g tomato sauce
 1 tablespoonoregano
 salt
 Extra virgin olive oil
 Pepper
Preparation:
Poura little olive oil in a panand bringto the fire.
Peel onion and chop into small pieces, and incorporated into the pan. Sauté the onion
over low heat until it begins to take a light golden color, remove the onion.
We incorporate the sausages and cook (not to incorporate oil) to a simmer. Once you
are done, we incorporate onion, tomatosauce, a tablespoonof oregano,salt and onion
that we booked. Cook for 10 minutes and serve.
“LOIN ROLLS WITH HAM AND CHEESE”
Ingredients:
 4 filets
 4 slices cooked ham
 4 cheese slices
 Provencalherbs
 Extra virgin olive oil
 2 eggs
 Breadcrumbs
Preparation:
We put a pan with extra virgin olive oil fire.
Salpimentamos loin steaks and each tenderloin put a slice of ham and cheese.
We wind fillets over themselves doing a little bit of pressure to stay as tight as possible.
Cascamos a coupleof eggsand beat,spentevery rollback in eggandbreadcrumbs.Then
fry in hot oil. (remember to leave the union of roll upside down when you are frying to
prevent open, once part of the union is fried, no problem and can flip and fry on the
otherside). When caughta nice color, remove therollsfrom the oil and let reston paper
towels to absorb excess oil. Serve the rolls cut in half and accompanied by peas,
tomatoes, salad.

17. SALAD OF TUNA
Ingredients:
 pasta
 Diced cheese
 boiled corn
 cherry tomatoes
 Quail eggs
 Melva canned(or canned tuna)
 Salt
Preparation:
We cook the quail eggs, immersing them in a saucepan
with coldwater andleavingthem for 4 minutesonce the
water starts to boil. We removed the eggs from the
water and set aside.
In the same water of eggs, boiling, add a tablespoon of salt, a dash of oil and cook the
pasta. Drain them and let cool.
In a bowl, put the pasta, eggs peeled and halved, cherry tomatoes, halved too, corn,
diced cheese and shredded frigate.
SALAD OF BRUSSELS SPROUT
Ingredients:
 Col 1/4
 4 sausages
 1 small can of peaches in syrup
 20 cubes of cheese
 1 Greek yogurt
Preparation:
Chop the cabbage and put in a bowl. Add the sliced
sausages, sliced peaches and also the diced cheese.
Using a spoon, stir the yogurt untilsmooth, and add it
to the salad.

18. RICE SALAD
Ingredients:
 1 cup rice (you can choose from
different varieties)
 1/4 cup fresh lemon juice
 4 tablespoons olive oil, divided
 1 1/2 cups fresh corn kernels
 1 cup green pepper
 1 cup diced yellow pepper,
seeded
 1 cup diced zucchini
 1 avocado, halved, peeled,
diced
 1/2 cup thinly sliced onions
 1/2 cup chopped fresh cilantro
Preparation:
Cook the rice package directions. Drain and rinse with cold water. Drain again.
Meanwhile, whisk the lemon juice and 3 tablespoons oil in a small bowl. Season to taste
with salt and pepper.
Heat 1 tablespoon oil in a large nonstick skillet over medium heat. Add corn, green
pepper, yellow pepper, and zucchini. Sprinkle with salt and pepper. Saute until
vegetables are tender, 6-7 minutes; put them in a large bowl. Add the rice, avocado,
onion, cilantro, and dressing; revolver. Season with salt and pepper.

19. PAN MILK
Ingredients:
 125g milk
 50g sugar
 25g extra virgin olive oil
 1 egg L
 1 teaspoon vanillaliquid
 15g fresh yeast
 300gstrongflour
 1 pinch of salt
Preparation:
In a largebowl we add milk, sugar,oil,
eggs, vanilla and baking powder, mix well with a fork until well blended.
We incorporate the flour little by little, and as we go mixing the flour with the other
ingredients with your hands. It must be a smooth dough, smooth and slightly sticky, let
rest into the bowl until doubled in volume (about 1 hour).
Elapsedtime, sprinklea smoothsurface with a littleflour andpour over it ourmass.With
floured hands knead a little to remove air that has shaped the dough to double its
volume, form a ball and roller stretch the dough, the dough leaving about 1cm thick.
Preheat oven to 220 ° C.
With a cutter oval cut pieces of dough and we leave on the baking sheet, which we
prepared above with baking paper, make a cut in the center of each pan and let bend
back the volume of bagels (1 hour or so).
After the time pincelamos rolls of milk with a little milk and bring to the oven, the
temperature down to 180 degrees and bake heat up and down for about 10 minutes.
Time is exact, we have to look that bread is taking a nice golden color on the surface.
Once we remove baked baking tray, leave five minutes bread on a baking tray and then
let cool milk bread on a rack.

20. BREADED CHEESES
Ingredients:
 1 box of quesitos
 eggs
 breadcrumbs
Preparation:
We spent the quesitos
breadcrumbs, then beaten
egg and again in
breadcrumbs. Fry in plenty of
olive oil or extra virgin until
golden.We draw,we on paper
towels to absorb excess oil if
any.
We serve breaded cheeses accompanied by strawberry jam.
Indeed, it is very important that the cheeses are cold and once empanéis is advisable to
leave them a little longer in the refrigerator or even if it is very hot in the freezer, but
little ten minutes is sufficient.

22. COCKTAIL WITHOUT ALCHOL
Ingredients:
 1 cup granulated sugar
 1 cup water
 1/2 cup juice Granada
 lemon juice
 soda

Preparation:
To make the syrup of Granada, mix the
sugar, water and juice in a saucepan and
Granada took to boil. Mix until the sugar is dissolved and remove from heat.
To make ourcocktail withoutalcohol,sodamix two parts,onepartof Granadasyrupand
a splash of lemon juice. Mix and serve cold.
DRINK OF ORANGE, BANANA AND STRAWBERRY
Ingredients:
 1 banana
 Juice of orange
 1 yogur griego
 Strawberrys
Preparation:
Put all the ingredients at the blender to crush them.

23. MELON MILKSHAKE OR SMOOTHIE
Ingredients:
 1 melon
 2 heaping tablespoons of plain yogurt
 1/2 cup low-fat milk or soy milk
 Optional: a little honey and mint leaves
Preparation:
We start by peeling melon and remove the seeds. Then, remove the flesh with a spoon
andplace in a blender.Add2 heaping tablespoonsofplainyogurtandhalf a glassofmilk,
and optionally a teaspoon of honey and mint leaves, leaving some mint leaves for
garnish.
LEMON SMOOTHIE
Ingredients
 1 liter of whole milk
 1 large glassof lemon juice
 Half cup sugar
-
Preparation:
We squeeze the lemons to get a glassof juice which will dissolve the sugar.We addmilk
and mix. I have saved a home soda bottleof pints for this, with the help of a funnelpour
milk and lemon with sugar, close and mix vigorously.

24. STRAWBERRY MILKSHAKE
Ingredients:
 400 grams of strawberries.
 1 liter of milk.
 100 grams of sugar.
Preparation:
Washthestrawberries,cut themtothe littletailsand
cut into chunks, reserving some for decoration. The embadurnamos with sugar and let
stand for 20 minutes in the refrigerator. The cast into the blender, add milk and grind
until a creamy milkshake
Then dip the strawberries with milk and grind using a blender until a creamy milkshake.
If you like it sweeter can adda little sugar.Had a sieve to make it thinnerand we put it in
the fridge to cool.