As a nutritionist, I will make certain adjustments to my diet according to my child's physical needs. Although we eat the dishes in the pot, the process of children's growth is irreversible after all. If they can get satisfactory nutrition from their diet, they should try not to lack it. My child is 8 years old this year, according to China Children's Balanced Diet Abacus issued by China Nutrition Society (as shown in the figure, it is suitable for children aged 8~ 1 1 year). Usually eat at home, often use a separate plate, so it is easier to know how much meat, eggs, vegetables, milk, bean products, staple food children eat, and which ones eat less, and then adjust them appropriately at the next meal.

The staple food should be thick and thin. Coarse grains can provide rich dietary fiber, B vitamins, minerals and so on. About 5-6 servings of cereals and potatoes are needed every day, each serving weighs 50 grams of cereals and 65,438+000 grams of potatoes. For example, I will prepare 65,438+0 servings of cereal for breakfast, such as oatmeal cake/porridge, and 2 servings of cereal for dinner, such as miscellaneous grains rice. Children usually eat white rice at school lunch.

Choose half dark vegetables, which are rich in β-carotene, dietary fiber, vitamin C, phytochemicals and so on. Eat about 4-5 servings of vegetables every day, and 1 serving is about100g of raw weight. Dark vegetables include dark green leafy vegetables such as spinach, rape, leek, chrysanthemum and broccoli, orange-red carrots and tomatoes, and purple vegetables such as eggplant, purple cabbage and red amaranth. I usually prepare 1 serving for children for breakfast and 2 servings of vegetables for dinner. The amount of vegetables that children take the initiative to eat at school at noon will not be very high.

Eat 3-4 servings of fruit every day, 1 serving is about half a medium apple. Fruit is rich in vitamin C, potassium and dietary fiber. And fruits should be eaten in different categories. Fruit is usually prepared for breakfast or dinner, and fruit is occasionally brought when meals are added. Fruit is delicious, sweet and sour, but you can't eat too much, or you won't be hungry at dinner time, which will delay eating. It's okay to do it once in a while, just don't do it often.

Eat 2~3 servings of meat every day, each serving is about 50 grams, which is about the size and thickness of the palm. Try not to eat sausage, ham sausage, sausage, salted fish and other processed meat products. , belonging to a class of carcinogens. Seafood, such as fish and shrimp, is the first choice because of its low fat content and easy digestion in protein. Chickens, ducks and geese are also good. Try to eat less skin. The maximum amount of pork, beef and mutton is 50 grams per day. When cooking, fry less, barbecue less and stew more.

A glass of milk every day, about 300 ml, is an important source of calcium, which is usually drunk at breakfast or at night.

Soybeans and nuts can be eaten every day, such as 1 tofu or half a piece of dried tofu every day. Bean products are also a good source of calcium. Nuts are eaten about 10g every day, which is about the weight of two walnuts, almonds 10 and happy nuts 10. It is usually eaten at breakfast or dinner.

When cooking, you must eat less oil and salt and try to eat less fried and greasy food.

If your child is very young, please refer to the second picture to check the child's diet and check whether there are any missing items.