Fish and white meats: protein is essential, but not just any ... Forget deli meats or red meat at every meal.
Choose low-fat meats such as white meats (chicken, turkey, etc.), which are also high in protein and highly appreciated by youngsters.
The fish has an incredible number of nutritional qualities. He is very good for the heart, the tone and the line. But be careful, we are not talking about breaded fish soaked in ketchup ... In oven, foil, pan, steam, with a light sauce or some spices, it's up to you! To consume without moderation, therefore!
Dairy products: essential for good growth and to avoid deficiencies! Children love them, sometimes even a little too much. Vary the products (milk, cheese, yogurt, cottage cheese, petit suisse, etc.), the flavors (nature, vanilla, fruit, chocolate), while keeping an eye on the calorie intake!
Avoid starchy foods at all meals, or in small amounts. Tonight you make pasta? Start with a small green salad starter, no need to bring bread on the table and finish with a fruit for dessert. Rather than the carbonara sauce (bacon, cream, cheese), opt for the bolognese (tomatoes, onions, minced meat), more balanced.
The less fat there is, the better! Opt for lighter cream, do not have heavy hand on butter and oil, replace fat with spices when you have the opportunity, etc.
Organic food is better? It is not because the quality of food is better that they are lower in fat! However, the advantage of organic is that it gives you more desire to put color and freshness in your plates. Up to you...