Origen of foods

White rice with tomato sauce and fried egg

This is a very energetic dish, ideal for people with moderate physical activity, i.e., when you run or play and begin to sweat, or when you study hard for more than an hour.

Why is it energetic?

Because of the carbohydrates in the rice and the fats or lipids of the egg.

This dish is also good for growth, because it contains vitamin A and the group B vitamins.

Boiled egg salad

This dish is very rich in fibre, vitamins and different minerals (calcium, magnesium, sodium, potassium, fluoride, iodine, selenium and copper). It’s also very rich in vitamin A and contains all the B-group vitamins as well as the fragile vitamin C.

Two eggs will provide enough lipids and proteins for the whole meal. As this salad has very few calories, it can be accompanied by another, higher-calorie dish in the same meal. This dish is suitable for children and adults who plan to carry out light physical activity.

Persons suffering from hypertension (high blood pressure) should remove the olives from the salad. Persons suffering from high cholesterol should eat it in moderation. The meal can be balanced with a dish of slow-release glucids and proteins.

Catalonian-style spinach

This dish is rich in fiber which helps the bowels to function.

It is good for children and adults with low physical activity.

Good for the bones

It contains proteins, calcium, iron and much folic acid, which help strengthen the bones and avoid anemia. It is therefore very good for growing children.

You can combine this spinach dish with another based on slow sugars.

Macaroni bolognese

This is a dish rich in slow carbohydrates, in other words, it’ll give us lots of energy.

The meat and cheese will provide enough lipids and proteins for the whole meal, their quantity and quality depending on the piece of meat or cheese that we have chosen.

It contains all the B-group vitamins.

This dish is suitable for children and adults who plan to carry out moderate physical activity.

Macaroni without cheese is suitable for persons with hypertension, kidney problems or high cholesterol.

The meal can be rounded off with fruit.

Roman-style calamari

Roman-style calamari are very rich in proteins and contain good vitamins: vitamin A and vitamin B. They are therefore very good for growth, eyesight and skin, among others.

This is a good dish for those days when you have had little physical activity, such as for example when you have had to follow the lessons in class with attention, have had to clean your room or have been quietly playing for a while.

How to present them

Intense and rapid frying will lessen the amount of fat and calories.

A dish with calamari can be balanced with a first dish of vegetables and/or slow sugars in appropriate amounts.

Hamburguer

A hamburger contains all the B-group vitamins.

The meat in the hamburger will give us enough lipids and proteins for the whole meal, the quantity and quality depending on the piece of meat chosen.

The hamburger can be accompanied with a low-energy dish in the same meal.

The meal can be balanced by another dish of vegetables and/or slow glucids.

This dish is suitable for children and adults who plan to carry out moderate physical activity

People with high cholesterolshould eat it in moderation.

Dry beans with sausage

This is a very energetic dish thanks to the lipids of the sausage and the slow sugars of the dry beans. It also contains abundant fiber, calcium and iron and offers all the group B vitamins . All this favors growth and strengthens the bones.

Single dish

The balanced combination of animal and vegetable proteins of this dish, and the lipids and carbohydrates, are sufficient as a full meal.

A good serving of beans with sausage, and some fruit for dessert makes a good and full meal.

Pork “Cordon Bleu” booklets

This is a dish rich in calcium and iron. It also contains all the B-group vitamins.

It will provide enough lipids and proteins for the whole meal. The breadcrumb coating makes the meat more digestible.

It can be accompanied by a low-energy dish in the same meal.

The meal can be balanced with another dish of vegetables and/or slow glucids.

This dish is suitable for children and adults who plan to carry out moderate physical activity.

People suffering from high cholesterol should eat it in moderation.

Spit-roast chicken

Chicken contains all the B-group vitamins.

This dish is rich in proteins, and there will be enough of them for the whole meal. It has a low lipid content. It can be accompanied by another high-energy dish in the same meal.

The meal can be balanced with another dish of vegetables and/or slow glucids. This dish is suitable for children and adults who plan to carry out light or moderate physical activity.

Potato omelette

This is a dish rich in fibre and slow carbohydrates, which will provide quite a lot of energy.

Potato omelette contains all the nutrients.

Two eggs will give us enough lipids and proteinsfor the whole meal.

This dish is very rich in vitamin A; it also contains all the B-group vitamins.

AThis dish is suitable for children and adults who plan to carry out moderate physical activity.

People with high cholesterolshould eat it in moderation.

Strawberries and whipped cream

This is a very energy-rich dessert, thanks to the fast sugars of sucrose (sugar), which quickly release their energy contents, and because of the fats contained in the cream.

This dessert is ideal for those days when you have moderate or intense physical activity

In addition to the group B vitamins, it also contains fragile vitamin C, which helps form our internal defenses.

Careful with your teeth!

Although this dish is rich in calcium, which favors tooth formation, the fast sugars contents involve the risk of dental caries. The best thing to do is brush your teeth after each meal.

This dessert is ideal for combining with low-energy dishes during the same meal.

Catalan custard cream

This dish is very rich in vitamin A and calcium.

It contains all the B-group vitamins.

Catalan custard cream provides lipids and proteins.

This dish gives lots of energy because of the fats in the egg and the fast sugars.

It can be accompanied by a low-energy dish in the same meal (vegetables, for example).

It is suitable for children and adults who plan to carry out moderate physical activity

People with high cholesterol should eat this in moderation.

Risk of dental decay: clean your teeth immediately after eating this.

Almond biscuits with pine kernels

The pine kernels, almonds, sweet potato (or potato) and sugar of this dessert make it an important source of energy. It is therefore very adequate for people with moderate physical activity.

Is it only energetic?

In addition to providing much energy, this dessert also contains abundant fiber, folic acid and proteins.

But after eating, take care to brush your teeth, because these sugars can also cause dental caries.