The heat required by children's bodies lies not only in metabolism, physical exercise and food thermal effect, but also in the heat demand of growth and development. Therefore, according to the calories required per kilogram of body weight, the demand of children undoubtedly exceeds that of many sedentary adults.

When a child reaches this age, his diet needs to be diversified, and various ingredients make him try to adapt. The normal growth and development of children is closely related to reasonable nutritional components. For example, vitamins A and B can promote growth and development; Vitamin C can maintain the normal functions of teeth, capillaries and muscle tissues; Vitamin D can promote the digestion and absorption of calcium and phosphorus. After the body lacks vitamins, there will be various diseases, especially babies in the growth and development stage, such as poor appetite, fidgeting, sweating at night and so on.

Children enter primary school at the age of 6 and enter junior high school at the age of 12. Children's physical growth and development in this period tend to be more stable than before, and there are relatively few diseases. The weight increases by about 2Kg every year, and the height increases by 5.8 6.5 every year. However, by the fifth and sixth grade of primary school (10 12 years old), some children have entered pre-puberty, and their physical growth and development have entered the second growth and development period, with an average annual weight gain of 4 6Kg and an average annual height of 7 8Cm.

Therefore, for children, the supply demand in protein is high enough. The high-quality protein should still be higher than 1/3, and the energy provided by protein accounts for 10% of the total heat energy. The body fat should not be too much, and the energy supplied accounts for 25% ~ 30% of the total heat energy. More than 60% of the total energy of the human body is provided by sugar, so the supply of diet should be gradually improved during this period. Due to the rapid growth and development of human bones and teeth, many minerals such as calcium and phosphorus must be used for the growth of human bones, and trace elements such as iron, zinc, copper, iodine and selenium are also indispensable.

When children reach the age of 13, their growth and development are relatively fast, and their requirements for food and nutrition are also improved. At this stage, the supply of calcium and protein is crucial. Cheese and milk are rich sources of these two substances, and it is best to eat them every day. In addition, the demand for vitamin B is gradually increasing, especially for adolescent boys. He should be given as many unspecialized grains and pure natural sugar as possible.

Eggs, protein food and green leafy vegetables should also be essential ingredients in daily diet. Vitamin C can prevent iron deficiency anemia, so there should be more citrus ingredients in the daily menu, and you can also take 50mg of vitamin C tablets. Vitamin C is acid-base and can assist the digestion and absorption of iron. In addition, children should eat more fruits.

Eating colored food often is not good for children: scientific research has proved that children often eat colored food is not good for their physical and mental health. We should know that the dyes commonly used in the production of colored food are synthetic pigments, which are extracted from crude oil or coal tar and generated by organic chemistry, and have certain toxic and side effects.

So do children have to eat meat every day?

Three times a week is enough for your health. Pay attention to the diversification of dishes, nutrition collocation, and cross-eating coarse grains of flour and rice, so as to ensure adequate intake of protein, fat, sugar, vitamins and minerals every day.

Remember that children should not eat more leisure snacks and western-style fast food: puffed food such as shrimp slices, French fries and ice cream, and preserved fruit such as preserved plum and dried fruit (too many antiseptic additives will lead to kidney calculi's ADHD).

Coarse grains coarse grains contain more vitamins and minerals than polished rice and refined flour. Dietary fiber in coarse grains is beneficial to children's gastrointestinal peristalsis and exercises their oral occlusion ability. However, the child's stomach is tender and can't digest and absorb pure coarse grains, so parents must mix coarse grains and polished rice to cook, which is not only delicious, but also easier to digest.

In addition, many parents think that children should eat more fruits to increase vitamins and minerals, but most fresh fruits have very high sugar content. If they eat too much, it is very easy to lead to obesity and tooth decay in children.

Acidic fruits often contain high fruit acid, which is easy to cause certain irritation to children's stomachs. At the same time, excessive fruit intake will also affect children's eating dinner, which is not conducive to the normal growth and development of children.

Naturally, snacks are irresistible to children. If you want to buy snacks, parents can choose those with less harmful substances and higher nutritional content from the ingredient list.

For example, snacks containing vegetable butter, vegetable butter, margarine, shortening, cocoa butter substitute, hydrogenated vegetable oil and other ingredients should be carefully selected or simply not selected; Refer to the values of sucrose, white sugar, maltose, lactose, glucose and fructose syrup in the ingredient nutrition table, analyze the proportion of sugar, and select these snacks with less sugar or low sugar.

Of course, it is also very easy to be ignored by parents, that is, the types and proportions of condiments needed for cooking.

We know that children aged 3~ 12 have poor renal function. If they eat too much salt, they can easily increase the risk of hypertension, diabetes, heart disease and stomach cancer. So we can add salt when the dish is about to go out of the pot, which can achieve the purpose of seasoning with a little salt.

In addition, the salt content of monosodium glutamate and chicken essence is also high, so children aged 3~ 12 should try to avoid or choose not to put chicken essence or monosodium glutamate in their dishes.