Chef: Children eat five fresh fruits or vegetables a day, so I will prepare some vegetables or fruits for them at breakfast. Celery and diced carrots should be cooked until they are soft (not as crisp as adults are used to eating, and peanuts are not allowed), because children's chewing ability is limited, and cooked soft food makes them easy to swallow and there is no danger. Many children don't like boiled eggs, so I will add some spices to make spiced eggs in the cooking process to make children like the taste of eggs better.
Nutrition expert: I think both breakfast recipes are good. It is very important for parents to buy food with high nutritional value for their children, because children don't eat much, so they can't get important nutrition from a lot of food. Besides, fruits and vegetables are the best fresh and green foods. Breakfast bread is best whole wheat, because it contains nutrients such as crude fiber and vitamins, which is more conducive to children's health. Bread can be served with butter (30%-45% fat) and fresh cheese. It's even better to serve it with a small piece of sausage or duck breast, because children's breakfast had better have more energy. In addition, the sugar content of raisins is relatively large, so don't give children too much. Just put a few slices on yogurt or bread as an ornament and seasoning.
Breakfast in the morning: fruit chef: I recommend seasonal fruits, such as apples, pears and oranges in winter; Eat watermelon in summer; Eat grapes in autumn. In addition, children pay great attention to the appearance of food. It can be said that they "eat" with their eyes, so I will cut the fruit into beautiful small pieces to enhance their appetite.
Nutrition expert: Some children don't eat enough fruit. You can give them a small piece of whole wheat bread or a cup of yogurt.
Two. Lunch vegetables, rice (or sorghum rice, noodles, etc. ), fish or meat.
Chef's soup: My suggestion is that rice can be mixed with rice and millet to make gold, silver and rice. Children will like it better if there is color contrast. If you make noodles, you can add some vegetables to the sauce, such as small pieces of soft boiled broccoli, zucchini and other vegetables to the tomato sauce. Soup is preferably vegetable soup that is easy to cook. Or you can make a green cake. Mix chopped vegetables with batter and cook in a frying pan. Occasionally, you can use apples instead of vegetables, which is apple pie. As for fish and meat, I like to make meatballs for children with meat stuffing, or fry fish pieces for children, add a little salt and seasoning, and then let children eat with rice.
Nutrition expert: Vegetables and fruits are the sources of vitamins and minerals, especially green vegetables, such as spinach, vegetables or lettuce, which contain a lot of folic acid and are very important for children's growth and development. Fish contains iodine, so it is best to give it to children once a week. In order to make blood, children need iron. Therefore, meat should appear on the children's table two or three times a week (the amount of meat per week is about100g). At the same time, giving children a glass of orange juice will help iron absorption. Children can add coarse grains or whole grains to the staple food several times a week, such as replacing rice with sorghum or brown rice, and the main ingredients of pasta can choose corn flour or millet flour. If the child adapts to healthy food at the beginning, there is no need for later adjustment. Many parents find it difficult to do this, but it is worth a try! Afternoon Fruit Chef: Many children like to eat sweets in the afternoon, so besides preparing fruit for him, you can also give him a small cup of fruit yogurt or a piece of fruit pudding.
Nutrition expert: It is allowed to let children eat a cake or raisin bread occasionally in the afternoon. 10% of children's daily energy intake can come from desserts. This is equivalent to an ice cream ball and two teaspoons of jam. If the child is used to eating some dairy products during the afternoon meal, it is best to drink them, such as milk and yogurt, because they are easier to absorb.
Three. Homemade hamburger for dinner: two slices of bread with cheese, ham and raw vegetables (such as cucumber, carrot or tomato). Chef: I suggest making children's dinner something easier for them to eat, such as hamburgers. Because after cooking with rice for a day, children don't like similar food for dinner, and fresh and easy-to-eat food often interests him. When making hamburgers, try to make the bread thinner. If it is too thick, there will be less in the bread.
Nutrition expert: children have little activity after dinner and are not suitable for eating too much high-energy food. Dinner has a short healthy eating rule: lots of plants, a certain amount of animals, and a small amount of sugar and fat. Eat more fruits and vegetables, meat and milk, and eat less sweets.
The best drink is boiled water or mineral water. Fruit juice (even 100% pure fruit juice) as a beverage has a high sugar content, so it will produce a lot of calories. If children only like to drink fruit juice, it is best to dilute it with boiling water or mineral water at a ratio of 3: 1.
Children's milk intake should be 300 ml per day. From the age of one, children can drink milk directly from cups instead of taking dairy products from cheese on bread. There is a simple reason. Children often drink more from cups.
Don't eat too many meat dishes. Vegetarian food should play the leading role.
Don't drink too much, drink more boiled water.
Don't eat too much snacks, pay attention to the safety of staple food and make up seafood appropriately.