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%
