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He fish It is one of the foods that contributes the most to the health of children, but also that of the elderly. There are two types, blue fish and white fish, both with great properties for the growth and development of the little one, but with certain differences between them. Today we want to tell you the properties of each one of them and the importance of white fish and blue fish in the children's diet.
He fish It is a food that, despite the fact that some years ago it was insisted on postponing its introduction into the baby's diet until after 10 or even 12 months of age, it constitutes one of the most important pillars of our diet, Mediterranean diet.
The fish can be introduced without problems when starting the supplementary feeding, around 6 months of age, except when the pediatrician recommends delaying its introduction due to family history of allergies, for example.
Introducing fish into the baby's diet when starting complementary feeding has nutritional benefits, due to its very interesting nutritional composition, but also derived advantages, such as acceptance.
One of the problems that fish presents is that its taste and texture are very different from what children are used to, and the older the child, the more difficult it is for them to accept eating it with pleasure.
There are two large groups of fish, White and blue, depending on the amount of fat they contain. He White fish it does not usually exceed 3% fat, while blue can even exceed 15% depending on the season of the year. Although there are no specific rules on which is the most appropriate for the child's diet, if the White fish.
Within the white fish Hake, sole, whiting, grouper, or fresh cod stand out. These fish are low in fat and have a milder flavor, making them easier to accept.
The blue fish they include, for example, small fish such as anchovies or sardines, and much larger ones such as tuna, bonito, salmon or mackerel. Nutritionally, the blue Fish it is much more complete. Both are rich in proteins of high biological value and minerals such as calcium, phosphorus, iodine, iron, as well as vitamins of group B. However, and given that vitamin D is found in fat, its contribution is much higher if is consumed blue Fish.
Additionally, the blue Fish, It provides other fat-soluble vitamins such as vitamin A, as well as essential fatty acids. Omega 3 fatty acids delay the onset of cardiovascular diseases, have anti-inflammatory properties and are essential for brain development, both in pregnancy and at school, increasing concentration capacity and mental abilities. In addition, they can be beneficial for asthma, reducing the need for medication thanks to its effect on improving lung function.
Taking into account its nutritional composition, the blue Fish outperforms White fishTherefore, once the white fish has been accepted, as it is milder in flavor, the balance must be inclined towards blue fish and both should be consumed, at least, in equal quantities.
Now that you know all the advantages and benefits of each of these fish, it's time for that great (and sometimes difficult) moment: offering it to the child. Sometimes this can be the worst part, because the child rejects this food and prefers meat. We give you a list of tips so that your child ends up loving both blue fish and white fish:
- Fish in the puree
To get used to its flavor, you should introduce the fish little by little. A good way to do it almost without him noticing is by pouring it into the puree.
- Fish croquettes
One of the dishes that children (and adults) love the most are croquettes. Why not the next time you get down to work, swap the minced meat for a few slices of whiting and make fish cakes?
- Way of cooking
There are many ways to prepare fish, baked, grilled or steamed, but perhaps to start the best thing is to make it batter or even use a sauce to 'camouflage' its flavor.
- Take care of the presentation
Everyone, and more children, eat through the eyes. Dress up the presentation, garnishing that piece of fish with other ingredients or doing something creative.
- Make him participate
From the moment of going to buy at the fishmonger, going through cleaning it, to the fact of setting the table. Try to get the child involved in the whole process and thus ... his mouth will water!
You can read more articles similar to The importance of white fish and blue fish in the children's diet, in the Infant Nutrition On-Site category.