Supplementary food servings

The menus set out have been calculated assuming sedentary activity. When greater physical activity is undertaken, a greater provision of energy and nutrients is required to meet the extra demand.

Attaining a balance between energy intake and energy expended is an important objective in achieving health benefits.

The benefits of physical activity are numerous.

Setting a rule of regular physical exercise during childhood establishes the habit lifelong. Furthermore, it provides for the development of skills such as coordination and balance, as well as increasing strength, stamina, and muscular flexibility. It also improves self-esteem, and reduces anxiety and depression.

In addition, physical exercise causes beneficial changes in the metabolism:

  • Reduces levels cholesterol, triglycerides, and free fatty acids in the blood.
  • Prevents weight gain and helps in the treatment of obesity.
  • It is helpful in the treatment of diabetes and other chronic diseases.

Regular, moderate, physical exercise is always recommended together with a healthy diet, for at least 60 minutes a day.

Extra physical activity incurs an additional energy requirement which must be met by a supplementary intake of food.

It is also important to pay attention to intake of liquids before, during and after physical exercise, above all during periods of intense heat and or in areas of high humidity, if an excessive increase in body temperature is to be avoided, especially as children dehydrate more easily than adults.

Youth training sessions should be adapted to take account of hydration, despite the fact that the children might not feel thirsty.

Supplementary food intake options

Option 1

  • Wholemeal Sliced bread, 2 large slices, 60 g
  • Fresh Goat´s Cheese, 3 thin slices, 45 g
  • Tomato, 4 thin slices, 60 g

270 kcal

Option 2

  • Multigrain Crackers, 6, 48 g
  • Fresh Burgos Cheese, 1 slice, 20 g
  • Cooked Ham, 2 thin slices, 30 g

280 kcal

Option 3

  • Breakfast Cereals, flakes, 2 handfuls, 30 g
  • Yoghurt, 0% fat, 1 pot, 125 g
  • Blanched Almonds, 20 (2 soup spoons), 20 g

270 kcal

Option 4

  • Wholemeal Bread, half of a normal sized bread, 60 g
  • Manchego Cheese, 2 slices, 40 g
  • Tomato, 2 thin slices, 30 g

300 kcal

Option 5

  • Wholemeal Bread, 50 g
  • Serrano Ham, 3 thin slices, 30 g
  • Fresh Orange Juice, 1 glass, 200 ml

262 kcal

Option 6

  • Dried Peaches, 6, 42 g
  • Yoghurt, 0% fat, 1 pot, 125 g
  • Almonds, 25, 25 g

288 kcal

Option 7

  • Biscuits, with Milk, Chocolate & Yoghurt, 3, 35 g
  • Liquid Yoghurt with Fruit Pulp, 1 pot, 200 ml

320 kcal

Option 8

  • Wholemeal Bread, ½ a normal bread, 60 g
  • Serrano Ham, 2 thin slices, 20 g
  • Tomato, 2 slices, 40 g with Olive Oil, 1 teaspoon
  • Mandarin, medium, 150 g

290 kcal

Option 9

  • Fresh Madeleine Cakes, 2 small, 56 g
  • Liquid Yoghurt, low-fat, 1 pot, 200 ml

368 kcal

Option 10

  • Dried Figs, 6, 45 g
  • Almonds, 15, 15 g
  • Fermented Milk with L. casei, semi-skimmed, with Sugar, 1 pot, 105 ml

302 kcal

Option 11

  • Slice of Homemade Madeira Cake, 40 g
  • Bio Yoghurt, 1 pot, 125 g

320 kcal

Option 12

  • Walnuts, 6, 12 g
  • Custard, 1 pot, 135 g
  • Biscuits, “Bifidus” with Sesame Seeds, 2, 20 g

330 kcal

Option 13

  • Wholemeal Bread, 3 slices or ½ a normal bread, 60 g
  • Tinned Tuna in Olive Oil, ½ tin, drained, 30 g
  • Tomato, 2 slices, 40 g
  • Fermented Milk with L. casei, 0% fat, 1 pot, 100 ml

265 kcal

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