First, lunch is very important, and it should contain 40% of the whole day's energy.
The sentence "Eat well early, eat well in the middle and eat less in the evening" tells us that lunch is the most important of the three meals a day. In the baby's growth stage, lunch should provide 40% energy for the baby all day, and breakfast and dinner should provide 30% energy respectively.
So how can children eat well and have a good lunch? Children of different ages have different nutritional needs, but according to the principle of balanced diet, a good children's lunch should at least have enough starchy food, such as rice, noodles, steamed bread and other staple foods, and at the same time, it should also provide high-quality protein sources, such as meat, milk, eggs and so on, which are necessary for growing babies. In addition, a good children's lunch should also provide food with enough vitamins and minerals, mainly including fresh vegetables and fruits. "Nutritionists particularly emphasize the position of green leafy vegetables in vegetables. Children had better eat half vegetables every day. At the same time, it is recommended that children strengthen the intake of beans and soy products. "
Second, matters needing attention for children's lunch
1, pay attention to acid-base balance in diet. Food is divided into two categories: acidic and alkaline. Fish, meat, poultry, eggs and rice noodles are all acidic. Vegetables, fruits, beans and products are alkaline. Only when there is meat, vegetables and rice can this "configuration" reach the standard. There is an automatic acid-base balance adjustment system in human body. As long as the diet is diversified and whole grains are eaten, the acid-base balance can be maintained.
It is very important to chew slowly. Some children wolfed down their lunch in order to take a nap, or didn't develop good eating habits. This looks delicious, but it's not good for the stomach. Under normal circumstances, a healthy way to eat should be to chew slowly.
Third, recommend four kinds of nutritious lunches.
Below I provide some recipes for children's nutritious lunch for mothers. You might as well try them.
1. Cook crucian carp with scallion oil
Ingredients: 300g of crucian carp, onion, ginger slices, pepper, cooking wine, salt and monosodium glutamate.
Exercise:
① Scaled crucian carp, eviscerated, washed, blanched in boiling water and fished out; Wash shallots and shred them for later use.
(2) Put the pot on fire, add a proper amount of water, a little cooking wine, salt and ginger slices to boil, add crucian carp, cook until it is half cooked, take it out and keep the soup.
(3) Put the pot on fire, heat it with oil, add pepper to stir-fry for fragrance, take out pepper to stir-fry for fragrance, add cooking wine, add crucian carp and appropriate amount of soup, collect thick soup with strong fire, and sprinkle with monosodium glutamate.
Nutrition index:
Foster mother classic: crucian carp has the function of strengthening brain and improving intelligence. But when the baby eats, he should pay attention to the fishbone and not get stuck.
2. Stewed tofu with mushrooms
Ingredients: 2 pieces of tender tofu, 50 grams of fresh mushrooms, 25 grams of bamboo shoots, soy sauce, salt, cooking wine, monosodium glutamate, chicken soup and sesame oil.
Exercise:
① Wash the tofu, cut it into small pieces and put it in a cold water pot. Add a little cooking wine and cook over high heat until there are small holes around the tofu. Remove moisture from tofu.
② Add bamboo shoots, fresh mushrooms, soy sauce, salt and clear soup to tofu, simmer for 20 minutes, sprinkle with monosodium glutamate and drizzle with sesame oil.
Nutrition index:
Mother's feeding guide: this dish is more comprehensive in nutrition, and stew can retain nutrition to the greatest extent.
3. Garlic broad beans
Ingredients: 200g of tender broad bean, 80g of cucumber, 3 cloves of garlic, chopped green onion, salt, Chili oil, sugar, vinegar, sesame oil and monosodium glutamate.
Exercise:
① Wash broad beans, wash and dice cucumbers, peel and mash garlic.
(2) Blanch the broad beans with boiling water until they are soft and cooked, remove them and put them in a dish with diced cucumber.
③ Add garlic paste, chili oil, salt, sugar, vinegar, sesame oil and monosodium glutamate into the broad bean cucumber, mix well and sprinkle with chopped green onion.
Nutrition index:
Mom's feeding guide: this dish can also be fried. In addition, broad beans have the effect of strengthening the spleen and promoting diuresis, which is suitable for babies to eat at lunch.
Steamed sweet potato
Ingredients: 200 grams of sweet potato.
Practice: Wash and peel the sweet potato and cut it into long strips for later use. Put the sweet potato strips into a bowl, steam the bowl in a pot, and take it out to cool.
Nutrition index:
Mother's feeding: Sweet potatoes are rich in dietary fiber, and babies can prevent constipation by eating more. Sweet potato contains carotene, vitamins A, B, C and E, as well as more than ten kinds of trace elements such as potassium, iron, copper, selenium and calcium, which has high nutritional value. Nutritionists call it the most balanced healthy food and the best brain food.
Fourth, mom should know.
Lunch can be said to be the most important of the three meals, especially on the road of children's growth and development. What needs special attention is that parents should not only pay attention to the collocation of nutrition, but also pay attention to their children's eating habits. For example, soup can't be soaked in rice, and eating can't be wolfed down. In short, children must pay attention to two aspects if they want to develop healthily: balanced diet and eating habits.
How to make a complete breakfast recipe for children?
As the saying goes, a day's plan lies in the morning. For developing children, breakfast, as the first meal of the day, should not be underestimated.
A warm and nutritious breakfast can make children replenish the energy needed by the body in time and start a day of play, life and study in high spirits.
After a night's rest, all the food we had before was digested and absorbed. At this time, if you can eat a good breakfast and supplement energy food, it will be conducive to growth, study and play.
If you don't eat breakfast, your body can't supply enough blood sugar and calories, your brain will be in a state of nutritional deficiency, and people will feel tired, inattentive, depressed and unresponsive. In the long run, it will do great harm to the brain.
A balanced breakfast can meet the energy needs of children for about 30% of the whole day, so parents must pay enough attention to the importance of breakfast to their children.
Insist that children eat breakfast every day. Breakfast can be reasonably matched according to the principles of thickness, vegetarian diet and dryness. Unreasonable breakfast structure will not only affect the balance of nutrient intake, but also affect digestion and absorption, thus affecting development and health.
At present, most families are used to using refined pasta, such as bread and cake, for breakfast. However, we should know that eating these breakfast foods for a long time is a test of human health, and these foods may become the risk of diabetes and the culprit of metabolic diseases in the future.
Therefore, in the choice of breakfast food, parents should not be afraid of trouble, let alone let their children eat problem children. Please pay attention to breakfast!
Next, I want to make a nutritious and healthy breakfast.
Green beans and asparagus sandwich breakfast, go to the market to buy fresh green beans, 6 pieces of white toast and 6 pieces of fresh asparagus, all the ingredients are ready.
In the spare seasoning, 4 slices of cheese, olive oil, salt and seasoning are ready.
At the beginning, pour the water into the pot to boil, add the reeds and green beans, add the salt powder, blanch for a while, and take it out until it is not hot. Wash and cut into three sections. Put the cheese on two pieces of toast, alternately put reeds and green beans, and then sandwich it with the other two pieces of toast.
When the fire starts, pour olive oil into the flat bottom, heat it, add toast, fry for 4 minutes on medium and low heat, turn over when it is brown, fry for 3 minutes, take it out of the pan, put it on the panel, and cut it in half diagonally. It is fragrant and crisp when eaten, soft on the outside and firm on the inside, and delicious [licking screen] [licking teeth]. It is said that reed stems contain a lot of nutrient minerals needed by human body, such as potassium, iron, selenium, calcium, zinc and chromium. The proportion of these trace elements in asparagus is suitable for all kinds of people to eat and absorb.
Green beans are rich in protein, which can increase human immunity if eaten regularly. I hope parents and friends can cook more food for their children. [yi tooth] [rose]
Hello, I'm Brother Hua, a delicious food. I'm glad to answer your question. I have worked in kindergarten for many years and am familiar with children's breakfast recipes. At the same time, this is something that bothers many parents. After all, children's nutrition and health affect parents' hearts. Here I summarize the following points, hoping to help parents.
1. Steamed bread+vegetable porridge+miscellaneous grains.
2. Tomato and egg noodles+marinated eggs+milk
3. Steamed cake or sponge cake+cereal milk+steamed corn
4. Green vegetable foam powder+quail eggs
5. Pork and cabbage bag+soybean milk+steamed sweet potato
6. Egg flour cake+pumpkin millet porridge+steamed taro
Seven. Steamed buns+yam, red dates, black rice porridge+steamed eggs.
Eight. Flour roll+milk+steamed eggs
The method of pumpkin millet porridge
Material: old pumpkin 100g, millet 80g.
Step 1- Wash the millet, put it in a boiling water pot, boil it with strong fire, and turn to medium heat to keep the rice in the pot boiling.
Step 2-Peel the old pumpkin, remove the seeds, wash it and cut it into small pieces for later use.
Step 3-After the millet porridge is boiled for 25 minutes, add the diced pumpkin and continue to cook until the porridge is thick, then take it out of the pot and let it cool to room temperature before letting the children eat it.
Other cakes, steamed stuffed buns, steamed stuffed buns and yam black rice porridge can refer to my personal homepage video.
To sum up, since children are developing, we should pay attention to the balance of nutrition in daily breakfast and eat more foods rich in trace elements and protein. Kindergarten has three meals at two o'clock every day. Having breakfast at 8 o'clock and drinking a bottle of milk for your child at 9: 30 is very good for your health. The above is my personal opinion, hoping to help you and your parents.
Hello, I'm Feng Xu, the puzzle creator in the food field. Let me answer this question. How to make a complete breakfast recipe for children? There are six kinds of children's breakfast that my family often cooks:
1, preserved egg porridge+boiled eggs. Cut the pork one night in advance, marinate it with salt, cook the baby porridge for an hour and a half with the reservation function of the rice cooker before going to bed at night, get up the next morning and cook the pork and preserved eggs for about 20 minutes, and cook a boiled egg with an egg cooker, and a nutritious and delicious breakfast will be ready.
2, small steamed buns (or 2 milk buns or walnut buns)+boiled eggs+hot milk. This is the simplest. Get up in the morning, steam four or five steamed buns or two steamed buns, make a boiled egg and heat a glass of milk, which is convenient and quick.
3. A bowl of wonton or jiaozi+a fried poached egg.
4. Add a poached egg to the green vegetable noodles (or pork liver noodles, chicken noodles or meatball noodles). Cook a bowl of noodles with shredded pork noodles (or other noodles) and pork and vegetables and fry a poached egg. Why do we put green vegetables? Because they are more nutritious.
Pork liver and green vegetable noodles
5. Sweet potato with corn and boiled water. Eating coarse grains in the morning is conducive to healthy growth. I really hope my child can eat more of this breakfast, but he still doesn't like it, which may be related to the fact that the sweet potato and corn he bought are not delicious enough.
6, freshly squeezed soybean milk+freshly made egg cakes (rolled vegetables or tomatoes are better). This will be a little troublesome. It takes some time to make omelet and squeeze soybean milk, but my children especially like it.
According to the investigation of breakfast behavior of primary and middle school students in seven cities in China, more than 80% of students in China have poor nutritional quality of breakfast, and none of them meet the national standards. The incidence of anemia in adolescents is 38%.
According to the survey of Chinese Academy of Preventive Medicine, at present, protein intake of 270 million students in China is only 65% of the standard, iron, calcium and zinc are seriously deficient, and vitamin A intake is only 15% of the standard.
Children are in the stage of growth and development, so they should have a nutritious breakfast.
1, children's breakfast nutrition should be comprehensive, including staple foods (such as porridge, bread, steamed bread, steamed buns, etc. ), milk, eggs, vegetables, fruits, etc. , and can supplement carbohydrates, protein, vitamins and minerals.
2. Children like all kinds of food, such as noodles, steamed stuffed buns and jiaozi. Different kinds of vegetables and fruits can be eaten in exchange.
3, the ingredients should be fresh, the food should be eaten now, not overnight.
4, breakfast should be clean and hygienic, do not eat cold food.
5. Breakfast should be low in salt and less in oil. The cooking method is mainly steaming and boiling, and it is not suitable for frying, roasting or frying.
Have lunch here
Whole wheat bread sticks, boiled eggs, carrots, low-fat milk
A bottle of yogurt, graham crackers, fruit.
Keywords hummus, graham crackers, low-fat milk
Tomato soup with macaroni or other grains and noodles; Fruit, yogurt
Lentil soup, whole wheat flour stick, orange juice
Fruit salad, yogurt, oats,
Fruit, cheese kebabs, whole wheat bread, low-fat milk or juice.
Jiaozi, Italian cheese, fruits and vegetables, low-fat milk.
For brunch, many children like to mix breakfast and lunch. Here are the foods they want to see in the lunch box:
Oats, almonds and oats, add low-fat oats and fruits to the thermos.
French toast is cut into strips and dipped in applesauce.
Whole wheat bagels are covered with cream cheese, low-fat yogurt and bananas.
Waffle sandwich, whole wheat waffle, sprinkled with nut butter, low-fat yogurt, fruit.
Monday, sponge cake+milk cereal+eggs
Tuesday, sweet potato millet porridge+orange.
Wednesday, bread+eggs+red bean porridge.
Thursday, minced meat and green vegetable noodles+milk
Friday, pork and cabbage buns+corn millet porridge+eggs.
Saturday, eight-treasure porridge+eggs+oranges
On Sunday, fluffy bread+yam, black beans, walnuts, almonds and sesame paste+milk.
80g of sweet potato, 80g of millet, 3g of medlar and 3g of rock sugar.
Second step
Wash and soak millet for 30 minutes.
Third step
Peel the sweet potato, wash it and cut it into small pieces.
Fourth step
Put a proper amount of water into the pot and bring it to a boil. Add millet and sweet potato pieces and cook for 25 minutes.
Step five
Add rock sugar and medlar and continue to cook for 5 minutes.
Step 6
Cook until the porridge is thick and ready to eat.
Wash the millet, put it into the pot, add some water, bring it to a boil over high fire, and turn to low heat.
Cook on low heat until thick, pour in milk, cook on high heat, and add an egg to break up.
Want to know more about food preparation methods and dry food, you can pay attention to the upper right corner and share more content in each issue. 1, to supplement the body with proper amount of protein.
Protein is the raw material for body growth and one of the most important nutrients. However, it is not advisable to take too much, and it needs to be supplemented appropriately every day. Therefore, you can eat eggs and drink soybean milk for breakfast, and usually add a little meat, bean products, corn flour, black rice or coix seed, fruits, nutrients, coarse grains and a small amount of cod liver oil to your child's diet.
2, provide enough heat for the body
Generally, there is more activity in the morning, so it will consume more calories. Try to supplement your child with enough calories in the morning to keep the heat. This can not only keep the child's calorie consumption, but also make the child resist hunger.
As the saying goes, eat well in the morning, eat full at noon and eat less at dinner.
Children grow up and need to eat well in the morning. Generally speaking, they need enough energy, rich protein, vitamins, minerals and the most basic dietary fiber.
1. Breakfast should have carbohydrates, commonly known as staple food, such as eating a steamed bread, a bowl of noodles, a bowl of porridge, a corn and a purple potato. This provides the most basic heat.
2. Eat an egg, drink a glass of milk or a bowl of soybean milk, which is called supplementing high-quality protein.
Finally, you need some vegetables or fruits, such as stir-frying a vegetable in oyster sauce, mixing a tomato, or cutting some fruits. Be sure to eat some vegetables or fruits in the morning, which is good for intestinal peristalsis.
Many children have poor gastrointestinal absorption and eat less every meal, which is more suitable for eating less and more meals, and is also more suitable for diversified foods. So I try to make breakfast different from the day before, and then make some nutritious breakfast that is easier to digest.
Next, bask in the breakfast I prepared for my children:
Do this every day: make sure that there are staple food, protein, fruits and vegetables in the morning to meet the needs of children and let them start a beautiful day.
A day's work lies in the morning, and breakfast is very important for children.
The question I am answering now is how to make children's breakfast recipes?
Children of different ages may have different breakfasts! My child is over two years old. Drink milk first in the morning. Let me recommend some breakfasts suitable for children. I hope you like them.
First, milk+porridge+boiled eggs (steamed egg soup)
Second, milk+nutrition porridge (the practice is very simple: cook rice and millet together, then add diced carrots or yam, and finally cook almost, chop the meat and put it inside. )
3, milk+tomato balls (simple practice: chop the tomato into a pot and fry the juice, add water, add ginger and onion to taste, add less salt, then chop the meat into balls, add noodles and green leafy vegetables, and take it out of the pot. )
These are the questions I answered. Are relatively simple recipes. I hope it helps. Let's use video to answer your question!