Food safety

Avoid any form of "food poisoning". It is best for parents to buy food and cook three meals for their children. The practice of food depends on the child's physique.

If the child's spleen and stomach are weak and afraid of cold, it is necessary to eat less cold drinks and cold dishes; If the child can't digest well, don't give him greasy frying; If children get angry easily, they should eat lightly. All foods that may cause allergies or cause gastrointestinal discomfort should be very cautious.

At the same time, it should be noted that the food arrangement must be based on the satisfaction of children, especially if some foods are very disgusting to children, they must not appear at the dinner table.

balanced nutrition

The arrangement between meals should be treated differently. You can add a little more meat dishes at lunch, and you don't have to reduce the amount of food for dinner. While taking care of their children's usual dietary preferences, parents can appropriately fine-tune their tastes and food types, or try some different cooking methods, such as steaming, boiling and stir-frying, but pay attention to using spicy seasonings as little as possible.

Don't make up for it before the exam, and arrange nutrition before the exam. A lot of tonic before the exam is easy to disturb the child's endocrine, and it will also cause problems such as getting angry if you are not careful. Nutrition should be balanced, with a reasonable combination of meat and vegetables, "one mouthful of meat, two mouthfuls of rice, three mouthfuls of vegetables and four mouthfuls of fruit", which is more appropriate.

Energy supply

Examination itself is a battle of great physical and psychological consumption, and it needs to be supplemented with enough energy immediately to ensure adequate nourishment for the brain during the examination. Keeping the brain running at a high speed and high efficiency all the time, so that the brain can be fully replenished between exams, is the basic requirement that the diet must meet, especially reminding parents to pay attention to protein-rich, low-sugar foods and supplementing water.

For Chinese food during the exam, it is recommended to eat foods rich in protein and low in sugar, and prepare a small amount of energy-boosting snacks rich in vitamin B and antioxidants, such as dark chocolate or bananas, for the afternoon exam.

02 Three Meals Recipe Recommendation

Breakfast: wake up.

Breakfast is the basis of diet to ensure energy before noon. A good breakfast or nutritious breakfast should include the following kinds of food: cereal, milk or dairy products, animal food, fresh vegetables or fruits.

It is best to include these four kinds of food in breakfast. If there are only three kinds of food, this breakfast can be considered better. If it is below category 2, it means that the quality of this breakfast is not good.

Eating foods with low fat content for breakfast, such as vegetarian ham, fresh fruit and juice, and drinking a cup or two of coffee or milk can make people more flexible and responsive. Otherwise, hypoglycemia syncope is prone to occur.

Recipe collocation

Milk, eggs, apples

250ml milk, 200g whole wheat bread, boiled eggs 1 piece.

Steamed bread, milk (or soy milk, yogurt), eggs 1 piece, pickled cucumber, and appropriate amount of fruit.

Shrimp skin wonton, milk 250ml

250ml milk, egg pancakes, lettuce salad.

Caibaozi, millet gruel and boiled eggs 1 piece

Flower rolls, milk (or soy milk, yogurt), boiled eggs 1 piece, and appropriate amount of fruit.

5-6 pieces of bread, soybean milk, eggs 1 piece, spiced dried bean curd and fruit: strawberries (or plums).

4-5 tortillas (or steamed bread), soybean milk, Chinese cabbage, pickles, boiled eggs and loquat (or cherry tomatoes).

Steamed buns (stuffed with pork, Chinese cabbage, mushrooms and dried seaweed), mung bean porridge (with medlar and lotus seeds), milk and peach 1-2.

Lunch: Ying Yizhi

Lunch is the most important meal of the examinee's day. Whether the children can get nutritional supplement after their intense study in the morning and whether the children can get nutritional preparation after their hard work in the afternoon depends on lunch.

Parents must carefully prepare lunch for their children. On the basis of ensuring the children's taste, lunch should have enough calories and various nutrients, eat more foods with high calories such as meat and eggs, and choose more brain-nourishing foods: fish, eggs, bean products, lean meat and dark vegetables.

Recipe collocation

Rice, fresh corn, roasted beef with soybeans, mixed with three shreds, and melon balls.

Rice and black bean rice, steamed sea fish, fried cabbage with dried bean curd, laver and egg soup.

Rice and red bean rice, Kung Pao chicken (with green pepper, carrot and peanuts), fried onion with eggs, cucumber, coriander and egg soup.

Rice, braised fish, boiled ribs, stir-fried white gourd and bean curd soup.

Rice, roast beef with potatoes, stir-fried green beans, Flammulina velutipes and laver egg soup.

Rice, minced eggplant, chopped green onion mashed potatoes, ribs seaweed soup.

Rice, sliced mushrooms, yellow flowers and black fungus, fried cucumber with shrimp, white radish and kelp ribs soup.

Rice, radix rehmanniae (eggplant, potato, green pepper), sweet and sour pork chop, fried metapenaeus ensis.

Rice, stewed potato and beef, fried spinach, steamed bream, and three fresh tofu soup.

Rice, sweet and sour fish pieces, fried vegetables with mushrooms, fish-flavored shredded pork, seaweed and shrimp skin soup.

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Dinner: Should soothe the nerves.

When parents prepare dinner for their children, they need to make careful arrangements and make some foods that are easy to digest and moderate in calories, such as bean products, lean meat, fish, fungi and vegetables.

When the child feels tired, let him eat more peanuts, cashews, almonds and walnuts; Reading for too long makes your eyes tired, so you should eat more carrots, animal liver and kidney, red dates, yellow vegetables and so on.

Don't overeat, drink a cup of hot milk before going to bed.

Recipe collocation

Mung bean porridge, dried shrimps and wax gourd, fried eggplant with minced meat or jiaozi/noodle.

Rice, dry-fried hairtail, moo Shu pork, eggplant, tomato and potato soup stewed in sauce

Rice, braised duck leg, fried pork slices with broccoli, lettuce in oyster sauce, tomato and egg soup.

Three fresh dumplings, stir-fried dumplings, oily tofu and kelp, pickled mustard tuber and shredded pork soup.

Millet porridge, pancake with chopped green onion, shredded pork with vegetable pepper and celery, scrambled eggs with tomatoes or Lamian Noodles/noodles.

Sweet and sour hairtail, stir-fried spinach, shredded potatoes or Lamian Noodles/jiaozi.

Pancake (or rice), stir-fried kale, roasted yellow croaker, dried rice and winter melon soup.

Rice, braised chicken pieces, vermicelli cabbage, shredded radish and seaweed soup.

Flower rolls (with black sesame seeds), fried prawns, spinach tofu soup, millet porridge (with longan meat and lotus seeds).

Steamed bread, fried cauliflower and carrot with chicken breast, fried celery with lean meat (plus Pleurotus ostreatus), and corn porridge.

03 tips

If expressed in percentage of energy supply:

Breakfast 25%-30%

Lunch 30%-40%

Dinner 25%-30%

Parents should follow the principle of high sugar, high protein and low fat when increasing nutrition in their children's daily diet. Because when children study hard, the energy consumed by the brain is mainly sugar, and eating too much greasy food is easy to hurt the spleen and stomach, so they should be low in fat.

Give the child some fresh fruit an hour after dinner. Also need to drink plenty of water, enough water can ensure smooth blood circulation, so that the oxygen needed for brain work can be supplied in time. Boiled water is the best water to drink, remember not to replace it with drinks.