Nutrition class: Three meals a day for children aged 3-5: For growing children, what kind of three meals a day can meet the nutritional needs of the day? Many mothers may be confused. Concerned; Today I will share with you a meal plan, which comes from the "Dietary Guidelines for Chinese Residents 2016"; I hope this recipe will bring you some guidance, and on this basis, everyone can learn to mix it flexibly;

Recipes for three meals a day for children aged 3-5 years old

Food categories and intake:

1. Cereals and potatoes:

Recommended intake Amount: 100g of cereals, 25g of potatoes;

Important advice: It is best to choose one-third of whole grains and miscellaneous legumes, and pay attention to cooking methods;

2. Vegetables and fruits Category:

Recommended intake: 250g of vegetables, 150g of fruits;

Important advice: Choose a variety of fresh vegetables, preferably dark vegetables account for more than half, and eat them every day Fruit;

3. Fish, poultry, eggs and lean meat

Recommended intake: 25g of poultry and livestock meat, 20g of aquatic products, 30g of eggs;

Important Recommendation: Give priority to fish and poultry, eat lean meat, eggs and do not discard egg yolks;

4. Dairy products, soybeans, nuts

Recommended intake: 15g of soybeans, nuts 5g, dairy products 500g;

Important suggestions: Eat dairy products every day, including liquid milk, yogurt and cheese; often eat soy products, such as tofu and dried beans;

5. Edible Oil, salt

Recommended intake: 20g for cooking, 5g of salt;

Important suggestions: Develop light eating habits and eat less fatty and fried foods;

Recommended daily recipes for 3-5 years old

Tips: 1. Develop light eating habits;

2. Drink about 1000ml of boiled water every day;

(Note: Dietary Guidelines for Chinese Residents indicate 1000-1500ml)

3. Eating and balancing: Encourage outdoor sports or swimming, and it is best to engage in 60 minutes of activities every day; for example, walking, riding a bicycle, gymnastics, Swimming, volleyball, hide-and-seek, dancing, slides, etc.;

Remarks:

This meal plan is designed based on the energy level of 1200-1300kcal. This energy requirement level is generally suitable for girls. 3-5 years old, boys 3-4 years old; the dietary protein and fat in this recipe provide about 18% and 30% of energy respectively; for a specific child, the energy requirement level is only an estimate, you need to understand Children's current weight and changes in weight growth are monitored to determine the need to adjust energy intake when eating meat;

Extended example reading: I have previously written Miao Xiaoniu's three meals a day as an example reference for everyone;

"It's summer vacation, three meals a day for a 5-year-old Miao girl (Miao mother)"

Extended reading: "Series of articles on making babies fall in love with eating"

1. The first step to make the baby fall in love with eating (Miao mother)

2. The second step to make the baby fall in love with eating: increase hunger (Miao mother)

3. Make the baby fall in love with it The third step of eating - exercise chewing ability (Miao mother)

4. Reveal the nutrients that improve appetite - let the baby fall in love with eating. The fourth step

5. The end of letting the child fall in love with eating Article: Sharing of 3-day digestion-boosting recipes