When children are almost 2 years old, their diet is similar to that of adults. From a health point of view, it doesn't matter what the most basic food is. Children only need a lot of fresh and carefully prepared food to achieve a balanced nutrition. Milk is also the main source of protein for children (a glass of milk contains 8 grams of protein), and children also need to drink white water or dilute fruit juice.
Make at least one nutritious dish for your child every meal and eat fruits or vegetables at least four times a day. Children's food intake is gradually increasing, but it will also change with the change of food intake. Children's food intake is about 3.5 times that of adults (per kilogram of body weight).
Develop good eating habits for children, no sugar, no salt, no cakes, biscuits and sweets containing only "empty" calories. Don't give children sweet pudding, it is best to eat pudding with fruit, cheese or puree.
Don't give children the following foods:
● Nuts
● Popcorn
Low whole wheat bread contains whole wheat.
Small pieces of vegetables and fruits
● Fruits with stones or seeds (such as oranges)
● Fruit without hard skin.
● Foods with more seasonings.
● Sugary drinks
Milk is the first choice, and 250 ml (1 bag) of milk is guaranteed as much as possible every day; A certain amount of fish, lean meat, eggs and bean products; In order to ensure the intake of nutrients such as vitamin C, vitamin D, calcium, iron and zinc, we should eat more yellow-green vegetables such as rape, carrots, sweet peppers and tomatoes. There should be fresh fruits rich in vitamin C every day, such as apples, monkeys, dates, hawthorn, oranges, grapefruit and so on. Eat seafood rich in iron and calcium, such as laver, shrimp skin and kelp, and liver rich in vitamin A. In addition, you should eat more mushroom and shiitake mushrooms.
2. Choose the right amount of productive food: Productive food includes protein, fat and sugar. Besides providing heat energy, grains also contain protein, some B vitamins, dietary fiber and elements such as calcium and iron. However, pure sugar is only a single energy food with poor nutrition. Eating too much not only affects appetite, but also is prone to dental caries. So children should use it as little as possible in their diet. Oil provides heat energy, fat-soluble vitamins and essential fatty acids, which is beneficial to seasoning. Daily diet is also necessary, but it should not be excessive. Too much oil is not easy to digest, which affects the intake of other nutrients and easily leads to obesity due to excessive calorie intake.
3. Meals can be added 1 ~ 2 times in addition to three meals a day.
Generally speaking, you can eat dinner three times a day, and add 1 time in the afternoon. The following is the reference formula:
Breakfast: mutton 25g bean paste milk.
Egg porridge 25g
Lunch: 50 grams of eggs with pork liver.
Soft rice 50 grams
Noon: 50 grams of pear juice glutinous rice porridge.
Dinner: 50 grams of pork, spinach and wonton.
Small radish soup
2. Summer:
Recommended recipes:
Breakfast: milk raisin cake 25g.
Soybean milk100g
Chinese food: tomato and fish ball soup
Soft rice 50 grams
Noon: rice and mung bean porridge100g
Dinner: egg and cucumber noodle soup 50g.
Pay attention to hydration and soup in summer. Protein is dominated by protein, so you can eat more bean products such as tofu and soybean milk.
(3) Autumn:
Recommended recipes:
Breakfast: egg porridge 25g.
25 grams of jujube paste milk cake
Chinese food: 50 grams of bibimbap.
Cabbage soup
Noon: 50 grams of carrot and millet porridge.
Dinner: 50 grams of wax gourd liver paste roll
Egg vegetable soup
Children's appetite is generally good in autumn, which is conducive to the intake of nutrients. The method of egg porridge is to add the prepared eggs to the cooked porridge, cook for a while, and then add a little sesame oil and salt. Rich in nutrition. Jambalaya is cooked with fried minced meat and tofu. After cooking, add the fried vegetable powder and the rice will be cooked. Wax gourd paste roll is a small roll made of wax gourd powder and liver paste with a width of 1 inch. When mixing the stuffing, add appropriate seasoning to reduce the fishy smell of pig liver.
When the weather turns cold in autumn, children are often prone to diarrhea. You can slice carrots and cook them with millet, which has an auxiliary therapeutic effect on infantile diarrhea. At the same time, carrots and liver mud can provide rich vitamin A, which is good for children's growth and development.
(4) In winter:
Recommended recipes:
Breakfast: milk custard 25g.
Sesame porridge 25g
Chinese food: Braised kelp with sparerib soup.
Soft rice 50 grams
Noon: steamed sweet potato 50- 100g.
Dinner: 50 grams of dried noodles soup with minced Chinese cabbage.
1 year-old children are still at the age of rickets. In winter, the weather in the north is cold, which greatly reduces the chance of sunbathing, which is easy to cause vitamin D deficiency, thus affecting the absorption of calcium in food. Milk, eggs, sesame seeds, sparerib soup and kelp in the above recipes are rich in calcium, especially kelp, which can provide 1 177 mg of calcium per 100 g: although the calcium content in milk is not as good as kelp.