Because the quality of breakfast is not only related to children's health, but also related to children's life and study, it needs special attention. Breakfast arrangement has the following suggestions:
First, preschool children's nutritious breakfast should pay attention to diversification and try to choose foods that are easy to digest. Generally, children's appetite is poor, so we should pay attention to the diversification of color, aroma, taste, type and variety of meals, and often change the varieties of nutritious breakfast, so as to make full use of food exchange method to adjust and enhance children's appetite.
Second, the breakfast time should be arranged between 8: 00 and 8: 30, and it is best to arrange breakfast between breakfast and lunch, which is more conducive to the absorption of nutrients. The energy provided by breakfast should account for about 30% of the total energy in a day.
Third, the breakfast mix should include cereals.
Animal food, milk, vegetables and fruits should not only ensure the balance of the three nutrients, but also ensure the adequate supply of vitamins and minerals, and the quantity should refer to the recommended intake standard;
4. Common foods suitable for breakfast are whole wheat steamed bread, whole wheat bread, oatmeal, bean paste buns, flower rolls, vegetable buns, fresh meat buns, egg cakes, eggs, pumpkin cakes, boiled eggs, eight-treasure porridge, black rice porridge, soybean milk, egg rice wine and vegetable porridge. Suitable breakfast includes apples, oranges, tomatoes, pears, bananas and milk.
Five, breakfast reference collocation:
Boiled eggs, vegetable bags and oatmeal on Monday? Breakfast: soybean milk
Tuesday's fresh meat buns, black rice porridge, tomato and egg drop soup, soybean milk.
Whole wheat steamed bread, vegetable porridge, eggs and soybean milk on Wednesday.
Thursday leek egg cake, eight-treasure porridge, soybean milk
Friday bean paste buns, boiled eggs, vegetable porridge and milk.
As for lunch, as can be seen from the menu in the table, in the arrangement of Chinese food, we only know the collocation of meat and vegetables, pay attention to the selection of materials and how to collocation, and have no pertinence. For example, two meats on Tuesday and Thursday, and one dish and one soup on Monday. In the selection of materials, beef and celery are not suitable for children to chew.
In addition, there are too many high-sugar and high-fat foods such as biscuits and cakes at noon, so lunch should be adequate and balanced. Suggestions for lunch arrangement are as follows:
1. Compared with breakfast, the amount of food has increased, because lunch should reach 40% of the daily energy supply, but it should also be of higher quality. Just like breakfast, we should pay attention to the balance of three nutrients and increase chewy food.
2. The food arrangement should be as diverse as possible, and the types and cooking methods should be changed frequently. Vegetables in season should be selected to ensure freshness, and fruits should be arranged as snacks at noon.
3. Lunch should be arranged between eleven o'clock and twelve o'clock, and noon should be between two o'clock and three o'clock after lunch break;
4. Suitable dishes for lunch are: meat dishes:
Shredded potatoes, shredded cauliflower, scrambled eggs with tomatoes, diced potatoes, shredded auricularia, scrambled eggs with leeks, scrambled eggs with mushrooms, scrambled eggs with auricularia, minced eggplant and beans.
Shredded pork skin, steamed eggs with minced meat, roasted carrots, shredded mushrooms, fried pork liver.
Vegetarian dishes:
Fried bean skin with leek, roasted bean curd with pig blood, mushroom and cabbage, celery bean skin, fried bean sprouts with leek, fried bean skin with spinach, fresh bean curd with mushrooms.
Soup and vegetables:
Tomato egg soup, laver egg soup, shrimp skin cabbage soup, pork liver soup, three fresh soups.
Stewed soup:
Braised soybean with ribs, stewed radish with ribs, stewed winter melon with chicken, stewed lotus root with ribs and stewed ribs with kelp.
5. The foods suitable for lunch are:
Hawthorn slices, sesame candy, peanut crisp, fortified calcium biscuits, yogurt, bananas, oranges, pears and apples.
6, lunch reference collocation:
Monday, shredded potatoes, fried bean skin with leeks, and cabbage soup with shrimp skin.
Afternoon: hawthorn slices
Tuesday, diced chicken with potatoes, fried cabbage with mushrooms, laver and egg drop soup.
Noon: fortified calcium biscuits
Braised radish with ribs on Wednesday, tofu with pig blood, tomato and egg soup.
Noon: bananas
Stewed white gourd with diced chicken, fried bean sprouts with leeks and pork liver soup on Thursday.
Noon: Apple
Braised ribs with kelp on Friday, fried bean skin with spinach, and three fresh soups.
Noon: oranges
Description:
1, the amount of food should be supplied according to the reference intake of different ages and sexes. For example, the daily energy reference intake of boys in small classes is about 1400 kcal, that of middle classes is about 1500 kcal, and that of big classes is about 1650 kcal, and girls are generally about 50 kcal less than boys.
2. Patiently urge children to eat, properly intervene in diet, and let children develop good eating habits, not picky eaters, not anorexia;
3. Pay attention to the intake of high-quality protein. For example, children aged 4-6 should consume 45-55g of protein every day and often eat milk, chicken, fish, soybeans, animal offal and other foods. In the diet, high-quality protein and general protein maintain a certain proportion: not less than 30%;
4. The three macronutrients in the diet need to keep a certain proportion balance, for example, protein accounts for 10%- 15%, fat accounts for 20-30%, and sugar accounts for 55-65%. Then pay attention to the balance between minerals and vitamins to avoid overnutrition and malnutrition;
5. Let children exercise moderately while eating reasonably, keep children happy and develop good living habits.