Illustrated Menus

Illustrated Menus with Nutritional Composition for each Course

Two menus from the previous chapter have been randomly selected for each age group (4-8, 9-13 and 14-18 years) and are presented here with illustrations and nutritional composition.

Age: 4 to 8 years

Week 1 – MONDAY | T.C.V.: 1,361.5 kcal (16% – 27% – 57%)

  • Skimmed Milk, 1 glass, 200 ml
  • Chocolate Cereals, 2.5 handfuls, 40 g

191,6 kcal

  • Cherries, 8-10, 80 g
  • Fibre Biscuits w/ Sesame, 2, 20 g

143.0 kcal

  • Macaroni w/ Tomato Sauce, 1 large ladle, 130 g
  • Veal steak, 1 small fillet, 75 g
  • Mixed Salad w/ Grated Carrot, Dressing, 100 g
  • Mandarin, Small/Med, 120 g
  • Wholemeal Bread, 1 serving, 20 g
  • Yoghurt, 0% fat, 1 pot, 125 g

494.0 kcal

  • Fresh Orange Juice, Half Glass, 100 ml
  • Mini Toast, 2, 20 g
  • Fresh Goat´s Cheese, 1 slice, 20 g

176.2 kcal

  • Cream of Marrow Soup, 2 ladles, 150 g
  • Spanish Omelette w/ Spinach, 120  g
  • Sliced Tomato, 1 med., 100 g
  • Fresh or Tinned Pineapple, chopped, 6 soup spoons, 150 g

356.6 kcal

NUTRITIONAL COMPOSITION

NUTRITIONAL COMPOSITION
Calories / day 1,361.5 kcal Sodium (mg) 656.1
Protein (% T.C.V. – g) 16 % – 52.8 g Potassium (mg) 2,560.7
Fat (% T.C.V. – g) 27% – 40.8 g Phosphorus (mg) 1,087.2
Carbohydrates (% T.C.V. – g) 57% – 194.9 g Vitamin D (µg) 5.7
Fibre (g) 18.4 Saturated Fat (g) 12.3
Calcium (mg) 811.4 Monounsaturated Fat (g) 17.0
Iron (mg) 14.2 Polyunsaturated Fat (g) 3.0
Zinc (mg) 7.0

CARBOHYDRATES: 57% | FAT: 27% | PROTEIN: 16%

 

Week 1 – FRIDAY | T.C.V.: 1,369.5 kcal (20% – 23% – 57%)

  • Fresh Orange Juice, ½ glass, 100 ml
  • Wholemeal Bread, 6 cm, 30 g
  • Fresh Goat´s Cheese, 2 thin slices, 30 g
  • Tomato, 1 slice, 20 g

204.0 kcal

  • Multigrain Crackers, 2, 16 g
  • Cooked Ham, 1 thin slice, 15 g
  • Mandarin, small, 100 g

131.0 kcal

  • Watercress and bean Stew, 2 ladles, 150 g
  • Grilled Tuna, 1 small fillet, 60 g
  • Canarian Green Mojo, 1 soup spoon 10 ml
  • Canarian Wrinkled Potatoes, 3, 100 g
  • Apple, small, 120 g
  • Yoghurt, 0% fat, 1 pot, 125 g
  • Wholemeal Bread, 1 slice, 20 g

462.3 kcal

  • Apricots, 4-5, medium, 200 g
  • Liquid Yoghurt, low-fat, 1 pot, 200ml

184.2 kcal

  • Cream of Vegetable Soup, 1 large ladle, 150 g
  • Roast Turkey, 1 fillet, 60 g
  • Tomato, sliced, with Oregano, 1, 100 g
  • Pear, medium, 160 g
  • Wholemeal Bread, 1 slice, 20 g

388.0 kcal

NUTRITIONAL COMPOSITION

NUTRITIONAL COMPOSITION
Calories / Day 1,369.5 kcal Sodium (mg) 1,012.8
Protein (% T.C.V. – g) 20% – 67.9 g Potassium (mg) 3,284.6
Fat (% T.C.V. – g) 23% – 34.7 g Phosphorus (mg) 1,398.5
Carbohydrates (% T.C.V. – g) 57% – 195.3 g Vitamin D (µg) 14.0
Fibre (g) 26.1 Saturated Fat (g) 13.2
Calcium (mg) 1,027.4 Monounsaturated Fat (g) 15.3
Iron (mg) 12.0 Polyunsaturated Fat (g) 5.5
Zinc (mg) 8.0

CARBOHYDRATES: 57% | FAT: 23% | PROTEIN: 20%

 

Age: 9 to 13 years

Week 1 – SATURDAY | T.C.V.: 1,802.2 kcal (16% – 25% – 59%)

  • Skimmed Milk, 1 glass, 200 ml
  • Breakfast Cereals with Chocolate, 1 small bowl, 40 g
  • Blanched Almonds, 1 soup spoon, 5 g

218.9 kcal

  • Banana, large, 150 g
  • Fermented Milk with L. casei, 0% fat, 1 pot, 105 ml

163.3 kcal

  • French Beans in Tomato sauce, with sliced ham, 1 large ladle, 180 g
  • Lentil Stew (4½ full soup spoons), with White Rice (3½ full soup spoons), 180 g
  • Papaya, 1 serving, 150 g
  • Wholemeal Bread, 1 slice, 20 g

674.5 kcal

  • Yoghurt, normal bio, 1 pot, 125 ml
  • Biscuits, “Bifidus” with Sesame Seeds, 3, 30 g

247.3 kcal

  • Paisana Soup, 1½ large ladles, 200 g
  • Grilled Pork Loin, 1 slice, 60 g
  • Carrots and French Beans with Chips, 150 g
  • Strawberries, 6, 75 g
  • Wholemeal Bread, 1 slice, 20 g
  • Yoghurt, 0% fat, 1 pot, 125 g

498.2 kcal

NUTRITIONAL COMPOSITION

NUTRITIONAL COMPOSITION
Calories / Day 1,802.2 kcal Sodium (mg) 912.4
Protein (% T.C.V. – g) 16 % – 72.4 g Potassium (mg) 3,384.8
Fat (% T.C.V. – g) 25% – 48.9 g Phosphorus (mg) 1,518.2
Carbohydrates (%T.C.V. – g) 59% – 267.7 g Vitamin D (µg) 6.1
Fibre (g) 31.5 Saturated Fat (g) 5.8
Calcium (mg) 1,269.4 Monounsaturated Fat (g) 20.2
Iron (mg) 23.9 Polyunsaturated Fat (g) 3.2
Zinc (mg) 10.0

CARBOHYDRATES: 59% | FAT: 25% | PROTEIN: 16%

 

Week 2 – TUESDAY | T.C.V.: 1,819.5 kcal (19% – 31% – 52%)

  • Fresh Orange Juice, ½ glass, 100 ml
  • White Bread, 2 slices, 40 g
  • Manchego Cheese, 2 slices, 40 g
  • Tomato, 1 slice, 20 g

260.2 kcal

  • Fermented Milk with L. casei, 0% fat, 1 pot, 105 ml
  • Banana, medium, 150 g

163.3 kcal

  • Bubango Marrow Stew, 2 ladles, 180 g
  • Sardines, fried, 3 med./small, 130 g
  • Potatoes, sliced and boiled, 6 soup spoons, 150 g
  • Kiwi Fruit, 2 med./large, 180 g
  • Wholemeal Bread, 1 slice 20 g

600.0 kcal

  • Wholemeal Bread, 3 slices, 60 g
  • Cheese, melted for spreading, 20 g
  • Cooked ham, 1 thin slice, 15 g

195.9 kcal

  • Vegetable and Carrot Soup, with Noodles, 1½ ladles, 150 g
  • Grilled Pork Loin, 1 slice, 60 g
  • Veal Hamburger, grilled, with melted cheese, medium, 90 g
  • Stewed Vegetables, 100g
  • Strawberry Milkshake with 1 soup spoon Sesame Seeds, ¾ glass, 150 ml
  • Wholemeal Bread, 1 slice, 20 g

600.1 kcal

NUTRITIONAL COMPOSITION

NUTRITIONAL COMPOSITION
Calories / day 1,819.5 kcal Sodium (mg) 2,038.6
Protein (% T.C.V. – g) 19 % – 86.2 g Potasium (mg) 3,816.4
Fat (% T.C.V. – g) 31% – 63.1 g Phosphorus (mg) 1,809.7
Carbohydrates (% T.C.V. – g) 52% – 226.7 g Vitamin D (µg) 10.4
Fibre (g) 33.6 Saturated Fat (g) 28.1
Calcium (mg) 1,204.8 Monounsaturated Fat (g) 36.7
Iron (mg) 17.6 Polyunsaturated Fat (g) 32.3
Zinc (mg) 13.4

CARBOHYDRATES: 52% | FAT: 31% | PROTEIN: 19%

 

Age: 14 to 18 years

Week 2 – TUESDAY | T.C.V.: 2,113.5 kcal (18% – 30% – 52%)

  • Fresh Orange Juice, 1 glass, 200 ml
  • Sliced Brown Bread, 2 medium slices, 50 g
  • Fresh Burgos Cheese, 2 slices, 40 g

280.6 kcal

  • Biscuits, Soya/Fig, 2, 34 g
  • Apple, medium, 150 g

220.2 kcal

  • Bubango Marrow Stew, 1 full ladle, 250 g
  • Sardines, fried, 4 med./small, 150 g
  • Potatoes, sliced and boiled, 5 soup spoons, 150 g
  • Kiwi Fruit, 1 med./large, 180 g
  • Wholemeal Bread, 2 slices, 40 g

750.2 kcal

  • Wholemeal Bread, 3 slices, 60 g
  • Manchego Cheese, melted for spreading, 40 g
  • Tomato, 2 thin slices, 30 g

300.7 kcal

  • Vegetable and Carrot Soup, with Noodles, 561.8 kcal 1½ ladles, 150 g
  • Veal Hamburger, grilled, with melted cheese, medium, 100 g
  • Stewed Vegetables, 1 ladle, 120g
  • Pineapple, 4 slices, 150 g
  • Wholemeal Bread, 1 slice, 20 g

561.8 kcal

NUTRITIONAL COMPOSITION

NUTRITIONAL COMPOSITION
Calories / day 2,113.5 kcal Sodium (mg) 2,077.6
Protein (% T.C.V. – g) 18 % – 94.0 g Potassium (mg) 4,179.6
Fat (% T.C.V. – g) 30% – 70.6 g Phosphorus (mg) 1,737.3
Carbohydrates (%T.C.V. – g) 52% – 275.3 g Vitamin D (µg) 11.8
Fibre (g) 35.6 Saturated Fat (g) 36.6
Calcium (mg) 1,296.6 Monounsaturated Fat  (g) 40.9
Iron (mg) 18.9 Polyunsaturated Fat (g) 37.3
Zinc (mg) 13.6

CARBOHYDRATES: 52% | FAT: 30% | PROTEIN: 18%

 

Week 2 – FRIDAY | T.C.V.: 2,125.9 kcal (15% – 30% – 55%)

  • Yoghurt, 0% fat, 125 g
  • Multigrain Crackers, 6, 48 g
  • Jam, sugar-free, 1 rounded teaspoon, 10 g
  • Butter, for spreading, 8 g

289.7 kcal

  • Apple, medium/large, 180 g
  • Fermented Milk with L. casei, 0% fat, 1 pot, 105 ml
  • Almonds, 12, 12 g

198.0 kcal

  • Canarian “Rancho” Stew, 2 ladles, 250 g
  • Medallion of Turkey in Sauce, 1 medium slice, 100g
  • Potatoes, sliced and steamed, 5-6 soup spoons, 150 g
  • Watermelon, 1 slice, 200 g
  • Wholemeal Bread, 1 slice, 20 g

702.5 kcal

  • Biscuits, with Milk, Chocolate and Yoghurt, 4, 46 g
  • Vanilla Flan, without Egg, 1 pot, 110 g

313.6 kcal

  • Cream of Pumpkin Soup, 2 ladles, 200g
  • Scrambled Eggs and Mushrooms, 150 g
  • Cherries, 8, 160 g
  • Rye Bread, 2 slices, 40 g
  • Yoghurt, 0% fat, 1 pot, 125 g

622.1 kcal

NUTRITIONAL COMPOSITION

NUTRITIONAL COMPOSITION
Calories / Day 2,125.9 kcal Sodium (mg) 737.5
Protein (% T.C.V. – g) 15 % – 82.3 g Potassium (mg) 3,364.6
Fat (% T.C.V. – g) 30% – 69.1 g Phosphorus (mg) 1,680.2
Carbohydrates (%T.C.V. – g) 55% – 293.8 g Vitamin D (µg) 3.7
Fibre (g) 33.6 Saturated Fat (g) 15.7
Calcium (mg) 1,239.3 Monounsaturated Fat (g) 28.2
Iron (mg) 18.8 Polyunsaturated Fat (g) 6.3
Zinc (mg) 6.7

CARBOHYDRATES: 55% | FAT: 30% | PROTEIN: 15%