3 VALID REASONS THAT MEDITERRANEAN DIET IS GOOD FOR KIDS
In the previous article we shared, we concluded that Mediterranean Diet (MD) not only is suitable for children, but it also promotes an absolutely healthy lifestyle for the little ones. We also presented a short dinner meal plan to start the week with children-friendly choices for all the family. Now it’s time to move on and delve into the reasons that MD delivers great results to children, meaning its link to multiple health benefits and valuable lifelong habits.
Parents, please make notes!
The first reason exists in whole grains, a food group evident in MD and usually loved by children and adults alike. Totally unprocessed, and in contrast to other types of grains, whole grains retain the bran, the germ and the endosperm. These “make them better sources of fiber and other important nutrients, such as B vitamins, iron, folate, selenium, potassium and magnesium.” As a result, they support the metabolism and aid the digestive system. Examples of whole grains in MD which we think your child will enjoy include: whole grain tortilla, bulgur and couscous.
Secondly, an essential part of MD is unsaturated fat, that is – healthy fats! These are fundamental in the kid’s diet, as they help with vitamin’s absorption, tissues’ growth and they fuel the body offering satiation after a meal. Examples of kids-friendly foods which contain healthy fats are: avocados, peanut butter and olive oil.
The final reason has been exposed through scientific research. According to CNN, “For children, some studies suggest that the diet might be associated with a reduced risk for obesity, asthma and allergies; there might also be an association between not eating the diet and attention deficit hyperactivity disorder.”
Now let’s have a look at the meal plan for the rest of the week as promised!
- Preheat the oven to 350F, fan mode
- In a bow mix the panko, feta, oregano, garlic and olive oil
- Season the salmon and place it on a baking tray with a sheet underneath
- Press the mixture around the salmon
- Place the onion on top
- Bake for around 20 minutes
Easy Sheet Pan Chicken + Veggies
- Preheat the oven to 400F, fan mode
- Wash and cut all vegetables, plus the chicken in pieces
- Once ready, add them in a bowl and season them with the spices, the garlic, salt & pepper
- Add the olive oil, the lemon juice and mix
- Transfer to a sheet pan on a tray
- Bake for around 40 minutes and make sure chicken is fully cooked
- Garnish with fresh parsley and the tahini-lemon sauce
- In a saucepan, add the lentils and enough water to cover them
- Once they’re boiling, turn it off and dump the water
- Before adding the lentils back to the saucepan, sauté the onion with 1 tbsp. of olive oil
- Put the lentils back to the saucepan with fresh water
- Add the carrots, tomato sauce, bay leaves, salt and pepper
- Boil for about 40 minutes or more
- Serve with red wine vinegar