How many vegetables should children aged 0 ~ 6 eat every day?
For the vegetable intake of infants of different ages, the Dietary Guide for China Residents suggests that:
7 ~ 12 months: 25 ~100g
1 ~ 2 years old: 50 ~ 150g
2 ~ 3 years old: 100 ~ 200g
4 ~ 5 years old: 150 ~ 300g
Over 6 years old: 300 ~ 500g
Vegetables can be measured with one hand and weigh about 100 g. One hand refers to the amount that can be picked up by bending the index finger and thumb (holding the middle part of the vegetable); Another punch (the hand of an adult woman of medium height) weighs about 100 ~ 200 grams.
The daily intake of vegetables can be estimated by children's fists, such as12 fists for 3 years old, 3 fists for 4-5 years old and 3-5 fists for 6 years old or older. Note that this amount is the volume of vegetables after cooking.
There are many kinds of vegetables. When parents give their baby vegetables, don't be picky about food. Try to eat some of every dish, but you don't have to eat everything. When parents buy vegetables, it is best not to repeat them every week, so that the baby can know more about vegetables and be more interested in them.
Ma Bao can make the menu for next week every Sunday, which will save time when shopping, and you can see at a glance what ingredients your baby hasn't eaten.
How to eat nutritious vegetables?
Color is the expression of rich nutrients and plant compounds. The rainbow principle advocates eating enough vegetables and matching them with five colors: green, red, orange, purple, black and white. Try to eat every color in one day to ensure that the intake of micronutrients needed by the human body is reasonable and sufficient.
Among them, green, red, orange and purple-black are dark vegetables with nutritional advantages. Dietary Guidelines for China Residents suggest that dark vegetables should account for more than 1/2, that is, these four colors should account for more than half of the total vegetables.
Colorful vegetables can not only arouse our appetite, but more importantly, different colors of ingredients have different nutritional values.
Vegetables are an important part of a balanced diet and an important source of vitamins, minerals, dietary fiber and plant compounds. Vegetables help maintain the normal function of human intestine and reduce the risk of chronic diseases and cancer.
1. Green vegetables:
Spinach, cabbage, rape, Artemisia, Chinese cabbage, water spinach, oil wheat.
Leek, coriander, garlic sprout, green pepper, persimmon pepper and broccoli pea.
2. Red vegetables:
Tomatoes, peppers and red beets
3. Orange vegetables:
Colored peppers, pumpkins and carrots
4. Purple-black vegetables:
Porphyra, purple cabbage, red amaranth, black fungus
5. White vegetables:
White gourd, Chinese yam, lotus root, shiitake mushroom, Chinese cabbage, radish.