As a dietitian, I will give the recipes certain adjustments according to the child's physical needs, although we are eating a pot of rice, but after all, the child's process of growing the body is irreversible, and can be obtained from the diet to meet the nutrients, try not to be missing. My child is 8 years old, with reference to the Chinese Children's Balanced Diet Abacus issued by the Chinese Nutrition Society (as shown in the picture, suitable for children aged 8 to 11 years old). Usually at home to eat also often use a divided plate, so it is easier to grasp the child in the end how much meat, eggs, vegetables, milk, soy products and staple food, which category to eat less, the next meal and then make the appropriate adjustments.

The staple food should be coarse and fine, coarse grains can provide rich dietary fiber, B vitamins, minerals, etc., about 5 to 6 servings of grains and potatoes per day, each raw weight 50 grams of cereals, 100 grams of potatoes, such as breakfast I will prepare a cereal, such as oatmeal pancakes / congee, dinner, 2 servings of cereal, such as grains, such as mixed grain rice, the children are generally eating white rice at lunch at school.

Vegetables should be half of the dark-colored ones. Vegetables provide rich beta-carotene, dietary fiber, vitamin C, and phytochemicals. Eat about four to five servings of vegetables a day, with one serving being about 100 grams of raw weight. Dark vegetables include dark green leafy vegetables such as spinach, chard, leeks, chrysanthemums, and broccoli, orange-red carrots and tomatoes, and purple vegetables such as eggplant, purple kale, and red amaranth. I usually prepare 1 portion for the child at breakfast and 2 portions of vegetables at dinner, and at noon at school the child's own initiative to eat vegetables will not be very high.

Fruit should be eaten 3 to 4 servings every day, with 1 serving being about half a medium apple. Fruits provide an abundance of vitamin C, potassium, dietary fiber, etc. Fruits should also be eaten in different varieties. I usually prepare fruit for breakfast or dinner, and bring fruit occasionally for extra meals. Fruits are tasty and sweet and sour, but you can't eat too much of them, otherwise you won't be hungry when it's time to eat and delay the main meal. Occasionally a few times no problem, do not often this is good.

Meat can be eaten in 2 to 3 portions per day, about 50 grams per portion, about the size and thickness of the palm of your hand. Try not to eat processed meat products such as grilled sausage, ham, salami, salted fish, etc., belonging to a class of carcinogens. Fish and shrimp and other seafood with low fat content, protein is easy to digest, is the first choice; chicken, duck and goose meat is also good, try to eat less skin, pork, beef and lamb up to 50 grams per day. Cooking less deep-fried, barbecue, braised, more steamed and stewed.

A glass of milk a day, about 300 milliliters, dairy is an important source of calcium, usually will be consumed at breakfast, or drink at night.

Soybeans and nuts can be eaten every day, for example 1 tael of tofu a day, or half a block of dried tofu, soy products are also a good source of calcium. Nuts should be eaten about 10 grams a day, about the weight of two walnuts, 10 almonds, and 10 pistachio nuts. You'll usually eat them with breakfast or dinner.

Always cook with less oil and salt, and try to eat less fried and greasy food.

If you have small children, check your child's diet by referring to the content of the second image to check for gaps.