As parents, the happiest thing is to cook healthy, nutritious and delicious food by yourself, so that children can have a big appetite and grow sturdily. However, parents are not nutritionists, and all kinds of puzzles about children's nutrition problems also follow. The book Children's Dining Table: From Breakfast to Dinner answers many puzzles for parents from the perspective of children's nutrition.
The book introduces in detail 350 kinds of nutritious and delicious children's meals, 15 nutrition knowledge that parents must know, 15 essential nutrients for growth and development, 9 common disease conditioning schemes and 8 functional nutritious meals. 3~ 12 years old, eat well, study well, grow taller and be in good health.
15 nutrition knowledge that parents of kindergartens and primary school students must know, so as to give parents better dietary guidance. Eat all the grains; Fat is an essential nutrition, don't refuse it; Choose snacks for children, and the ingredients list should be clear; Children should have a balanced diet to prevent obesity. ...
15 kinds of essential nutrients for children's growth and development to help children grow taller and smarter. Not only the recommended amount and precautions of daily nutritional supplement are given, but also the corresponding supplementary recipes are given for parents to learn and use. There are also special nutritious meals such as increasing height, strengthening brain and improving intelligence, clearing liver and improving eyesight, strengthening spleen and nourishing stomach and improving immunity.
Select 350 kinds of delicious and nutritious breakfast, lunch and dinner, and no longer have to worry about eating for children. The scientific design of a auto faster breakfast, energy lunch and healthy dinner makes children eat well and drink well, which is not monotonous; Have a good lunch and be full of energy; Eating a healthy dinner, without burden, will not gain weight; No added snacks. Snacks are delicious, healthy and stress-reducing.
Four seasons diet care design, so that children grow taller in spring, appetizing in summer, moistening and nourishing lungs in autumn and storing energy in winter. Adjust your diet when you are sick, so that your child can get better faster in the face of constipation, diarrhea, cold, fever, allergies and other diseases or discomfort.
After reading this book, you will gradually become your child's exclusive nutritionist.
0 1? Eat whole grains, good intestines, not constipation.
The Yellow Emperor's Internal Classic says that "five grains are for nourishment", so we should choose whole grains for our children. From a nutritional point of view, coarse grains and coarse grains contain more vitamins and minerals than polished rice and refined powder; From a health point of view, dietary fiber in coarse grains helps children's gastrointestinal peristalsis, promotes normal defecation, and makes children less prone to constipation; From the perspective of growth and development, coarse grains can better exercise children's chewing ability.
Special attention should be paid not to give children pure coarse grains, because the child's delicate stomach is not conducive to digestion. You can mix polished rice (or refined powder) with coarse grains and coarse grains in a proper proportion and stew them together, which is not only delicious, but also easier to digest and absorb. For children over 3 years old, coarse grains can account for about 1/3 of the staple food, such as whole wheat bread for breakfast, white rice with boiled corn at noon, and miscellaneous grains rice or porridge at night.
Dark vegetables help to grow taller.
Dark vegetables refer to dark green, red, orange and purplish red vegetables. Its nutritional value is generally better than that of light-colored vegetables, and it is rich in calcium, iron, riboflavin, β-carotene, vitamin A, vitamin K and so on. Scientific research shows that dark vegetable leaves are rich in calcium, potassium and magnesium, which can reduce calcium loss. Vitamin K in dark vegetables is also beneficial to calcium deposition on collagen. If you eat more dark vegetables such as kale, spinach and cauliflower, it will help your child's bone health and your child will grow taller.
Common dark green vegetables are spinach, rape, broccoli, celery (leaves), spinach, lettuce (leaves), shallots, chrysanthemums, leeks and so on. Common red and orange vegetables include tomatoes, carrots, pumpkins and red peppers. Common amaranth is red amaranth and purple cabbage. The ideal way to eat dark vegetables is cooked food rather than raw food. Because dark vegetables are rich in water-soluble vitamins, such as vitamin C, you should avoid frying incense and stir-frying when cooking. Cooking temperature should not be too high, it should be light and less oil.
Calcium: Make bones stronger, the daily needs of children.
Calcium is a mineral with high content and great demand in human body. It is the main component of bones and teeth, participates in maintaining the normal excitability of nerves and muscles, is the "regulator" of human life activities, and is very important to human health.
Children aged 3~ 12 in China have normal three meals a day, balanced nutrition and generally no calcium deficiency. But in order to promote the absorption of calcium, you can also take 400 international units of vitamin D every day. The Nutrition Society of China suggested that the calcium intake of children aged 3~ 12 should be increased from 800 mg per day to 1200 mg per day with age. Therefore, on the basis of keeping the daily milk quantity not less than 300 ml, parents also need to supplement calcium for their children through foods with high calcium content such as beans (such as soybeans), nuts (such as peanuts and almonds), tofu, shrimp, green leafy vegetables (such as shepherd's purse) and sesame sauce.
The more calcium, the better.
Children over 3 years old usually drink 300~400 ml of milk every day. However, the more milk you drink, the better. Drinking a lot of milk may affect the intake of other foods, resulting in the lack of certain nutrients, such as iron. If you determine that your child needs calcium supplementation, you need to pay attention to the following points:
① The calcium content of different preparations is quite different. Pay attention to the calcium content marked on the package when buying. Younger children have poor swallowing ability, so they can choose liquid or chew calcium.
② Don't supplement calcium on an empty stomach, which will affect the absorption of calcium. It is recommended to supplement calcium 65438+ 0 hour after meals, preferably after meals. Because the blood calcium concentration is low at night, the calcium absorption rate is relatively high.
③ Intestinal absorption capacity is limited, too much calcium intake will make the stool dry, which is a risk of kidney calculi. At the same time, fat meat should not be eaten with calcium.
This book was written by Soong Ching Ling Kindergarten in Suzhou Industrial Park. Kindergarten takes the healthy growth of each child as the primary responsibility. Professional children's nutrition and health care team insists on providing children with a series of nutritional recipes with health care effects. A nutritious diet is deeply loved by children and praised by parents. Another editor, Li Ning, a nutritionist and associate professor of Peking Union Medical College Hospital, is the author of "Parenting Book Trusted by Mothers" on Sina Parenting, and an expert of the All-China Women's Federation's "Caring for Children" project. During her 20-year medical career, she deeply studied children's nutrition and provided professional nutrition and dietary guidance for children of different ages. Editor-in-chief's "A nutritious meal for children is enough" is deeply loved by mothers.
Parents should strive to make their children grow sturdily and constantly learn new parenting knowledge. Children's Dining Table: From Breakfast to Dinner is a dietary guide for children in China.
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