A nutritious breakfast should be based on the basic principles of "matching grains, matching coarse and fine grains, matching meat and vegetables, and matching in various ways" to meet the requirements of reasonable nutrition and balanced diet as much as possible.
A nutritious breakfast consists of porridge, noodles and cold dishes, and a melon and fruit is added to supplement vitamins after meals.
breakfast
(1) minced meat, bean paste, celery and dried bean curd porridge
Porridge with minced meat: japonica rice, glutinous rice, minced meat, spinach and carrots.
Bean paste bag: flour, bean paste, preserved fruit, lard.
Celery dried bean curd: celery, dried bean curd, shredded water bamboo, mushrooms.
(2) Nutritional recipes for baby oatmeal, nutritional recipes for meat and vegetables, and assorted pickles.
Oatmeal porridge: oatmeal, shredded ham, carrot powder, coriander.
Vegetable meat package: flour, minced meat, sauerkraut, dried bean curd, mushrooms.
Assorted pickles: Chinese cabbage, pickled mustard tuber, cucumber, pepper, etc.
(3) Black jujube porridge, a nutrition recipe for children with fresh meat in a small cage, Jiangdou Gan.
Black date porridge: japonica rice, glutinous rice, Mayan dates, walnuts.
Fresh meat cage: flour, minced meat, winter bamboo shoots and mushrooms.
Dried chicory bamboo shoots, dried bean curd, carrots and mushrooms.
(4) Preserved egg porridge, jam packets and preserved bacon.
Preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery, ham.
Jam bag: flour, jam, walnuts, milk.
Sauerkraut: Sauerkraut, minced meat, potatoes and carrots.
(5) Wonton with vegetable meat, gingko cakes and quail eggs.
Wonton with vegetable meat: flour, minced meat, sauerkraut, mushrooms and ginger.
Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins.
Quail eggs: quail eggs, mung bean sprouts, shredded green peppers.
(6) Milk and fruit soup, fresh meat and green summer nutrition recipes, diced beef and potatoes.
Milk custard: milk, apples, oranges and raisins.
Fresh meatballs: glutinous rice, vegetable juice, minced meat, mushrooms, winter bamboo shoots and ham.
Diced beef and potatoes: beef, potatoes, carrots and peppers.
Basic requirements of menu design for students' nutritious lunch.
The designed amount of nutrients for students' lunch and the nutritious diet for pregnant women should account for 35-40% of the total daily supply.
The amount of food for students' nutritious lunch; Nutritional calculation of kindergarten recipes; The nutritional diet in summer should include fruits and vegetables, soybeans and their products, fish, meat, poultry and eggs, with a ratio of about 65%. 10%. 25% respectively.
Pay attention to the reasonable collocation of color, fragrance, taste, shape and quality of recipes.
Good at cooking some cheap and nutritious dishes, such as bean products, pork liver, kelp, fat meat and carrots.
Lunch menu
(1) shredded pork with wild bamboo shoots
Main course: fresh meat, water bamboo and round pepper.
Side dishes: cucumber, yuba, carrot, black fungus.
(2) kelp silk-assorted vegetables
Main course: fresh meat, marinated kelp, pickled mustard tuber and green pepper.
Side dishes: celery, broccoli, oil gluten, water-soaked pigskin.
(3) shredded pork liver with leek sprouts-assorted vegetables
Main course: leek seedlings, pork liver and lean meat.
Side dishes: water bamboo, oil gluten, asparagus, fungus.
(4) Diced lettuce-mushrooms
Main course: fat and lean meat, lettuce and carrots.
Side dishes: agarwood, peanuts and shrimp skin.
(5) minced meat tofu-mushrooms and cabbage
Main course: fat lean meat, tofu, green pepper, bamboo shoots and sesame seeds.
Side dishes: Chinese cabbage and mushrooms.
(6) Potato steak-mushroom and cabbage heart
Main course: steak, potatoes and celery.
Side dishes: rape, dried bean curd and mushrooms.
(7) Egg Meat-Lettuce
Main course: small eggs, fat lean meat, shredded green pepper. Side dishes: lettuce, shrimp skin and wolfberry fruit.
(8) Assorted apples-Flammulina velutipes
Main course: apple, lean meat, chicken liver and sweet pepper. Side dishes: Flammulina velutipes, jellyfish silk and coriander powder.
Basic requirements of menu design for students' nutritious dinner
The designed amount of nutrients for students' nutritious dinner should account for 35-40% of the whole day's supply, and the designed amount of various nutrients should be supplemented with more nutrients that are conducive to promoting growth and development.
The food for students' nutritious dinner should include fruits and vegetables, soybeans and their products, fish, poultry, eggs and milk, accounting for about 60%. 6438+00%. 30% respectively.
The variety of students' nutritious dinner should be above 6- 10 (excluding soup, onion, ginger and garlic seasoning).
Pay attention to the reasonable collocation of color, fragrance, taste, shape and quality of recipes.
Student nutrition dinner menu
(1) Chicken liver-fish balls and spinach bottom
Main course: chicken liver, chicken gizzards, winter bamboo shoots and pickled mustard tuber. Side dishes: herring and spinach.
(2) Roasted beef with carrot and bean sprouts
Main course: carrot, beef and green garlic.
Side dishes: bean sprouts, snow vegetables and shrimp skin.
(3) Sliced wax gourd-shredded garlic and ear vegetables
Main course: wax gourd, bacon, scallop, black fungus, and side dishes: black fungus and minced garlic.
(d) minced tofu-sesame sauce mixed with cabbage
Main course: pork, tofu, dried salted fish, green pepper, Chinese cabbage, carrot, vermicelli and sesame sauce.
(5) Stir-fry five shredded Chinese cabbage and black fungus.
Main course: squid, carrot, onion, sweet pepper and dried bean curd.
Side dishes: Chinese cabbage, black fungus and shrimp skin.
(6) lion head-pea seedlings
Main course: pork, eggs, shrimp and onions.
Side dishes: pea seedlings, shredded carrots and mushrooms.
(7) scrambled eggs with onions-Chinese cabbage bean sprouts
Main course: onion, egg, shredded pork and kelp. Side dishes: Chinese cabbage, bean sprouts and medlar.
(8) Radish balls-mix three kinds.
Main course: carrot, lean meat, shrimp and seaweed.
Side dishes: mung bean sprouts, dried bean curd and Flammulina velutipes.
Attached:
People's Republic of China (PRC) (China) Health Industry Standard
WS/T 100- 1998
Nutritional supply of students' nutritious lunch
Nutritional supply of students' lunch
1. range
This standard stipulates the standard value of nutrient intake for students' nutritious lunch and the supply of various foods.
This standard is applicable to school canteens, government canteens and public catering industries that provide nutritious lunches for primary and secondary school students.
2. Definition
This standard adopts the following definitions.
2. 1 nutritious lunch for students
On school days, a nutritious lunch provided by the school canteen or feeding center for students at school.
2.2 Nutrition lunch standard
The average daily food intake for five days a week and the intake of various nutrients in lunch should account for 40% of the recommended dietary supply standard for recommended daily meals.
3. Nutrition lunch standard for students
3. 1 See table 1 for the standard values of students' nutritional lunch intake.
Table 1. Standard value of students' nutritional lunch intake (per person per meal)
Nutrients for primary and secondary school students
6-8 years old 9- 1 1 year old 12- 15 years old
Heat, megajoules (kcal) 2.92 (700) 3.34 (800) 3.89 (930)
Protein, g 24 28 32
Protein from animals and soybeans, G8-1210-14116.
In the fat nutrition breakfast recipe, G accounts for less than 30% of the total calories, less than 30% of the total calories, and less than 30% of the total calories.
Calcium, mg 320 400 480
Iron nutrition breakfast diet and summer nutrition diet, mg 4 4.8 7.2
Zinc and magnesium 4 6.0 6.0
Retinol equivalent nutritious breakfast recipe, microgram 300 300 320
Vitamin B 1, mg 0.5 0.6 0.7
Vitamin B2, mg 0.5 0.6 0.7
Vitamin C, mg 18 20 24
3.2 See Table 2 (unit: g/person/meal) for the supply standards of various foods for students' nutritious lunch.
Model (1) food classification for pupils and junior high school students.
Average weight of 6-8 years old is 2 1.9 kg 9- 1 1 year old is 29 1 kg 12- 15 years old is 40 6 kg.
Cereals (including cereals, dried beans, soybeans and potatoes) 100 150 200
Animal food (including animal meat, poultry, fish, shrimp, eggs and animal offal) 50 65 75
Milk 100 125 125
Soybeans and bean products 20-25 30
Vegetables 120 150 200
Vegetable oil 5 6 7
Mode (2) Cereals (including cereals, dried beans, except soybeans and potatoes) 120 170 220
Animal food (including meat, poultry, fish, shrimp, eggs, animal offal, etc.). ) 25 30 35
Bean flour 1) 40 50 50
Soybeans and bean products
Vegetables 120 170 220
Vegetable oil 6 7 8
1) Bean powder should be poured into a proper amount of soybean milk for drinking. Note: 1. All the quantities listed are edible parts. More than half of the vegetables are green vegetables. 3. The quantity of soybean and its products shall be subject to the dried bean curd.
3.3 Hygienic requirements of food raw materials for students' nutritious lunch:
The quality of food shall conform to the relevant food hygiene standards, and toxic, harmful and spoiled food shall not be used.
3.4 All kinds of food should be changed frequently, and the food should be diversified as much as possible.
3.5 Salt should be restricted:
The consumption per person per day cannot exceed 10g. Lunch is no more than 3g.
3.6 The saturated fat in students' nutritious lunch should not exceed one third of the total fat.
Pastry and candy are not allowed to replace non-staple food for lunch.
4 Nutrition education
In the process of implementing this standard, students should be educated in nutrition, so that students can understand what a balanced diet is and the nutritional value of various foods. Children's nutrition recipes can cultivate good eating habits. Schools should also announce the intake of nutrients and the recipes for students' nutritious lunches every week.
5 Principles and methods of recipe writing
See Appendix A (Prompt Appendix) for details.
Annex a
(Appendix of Prompt)
Principles and methods of recipe writing
Schools should prepare practical recipes for pregnant women according to the standard quantity of nutritious lunch food, combined with local seasonal food supply, canteen equipment, cooks' technical strength, students' family economic conditions, eating habits and other factors, and generally prepare quantitative recipes once a week, indicating the names of main and non-staple foods and the quantity of raw materials. When compiling, we should not only consider the color, fragrance, taste and digestibility of pregnant women's nutritional recipes, but also consider the nutritional components and proportions.
A 1 staple food
Strive for diversification, rice, flour, corn flour, all kinds of dried beans, mix and replace varieties to prevent long-term intake of a staple food.
In areas where sweet potatoes and potatoes are abundant, if potatoes are used as a part of the staple food, the calorific value of potatoes is about 0.3 times that of cereals, and the calorific value of 100g sweet potatoes is equivalent to 30g cereals.
A2 non-staple food
A2. 1 Animal food: Animal meat, poultry, fish and eggs are all good sources of high-quality protein, but their ingredients are different from the baby's nutritious diet and should be varied. Eggs can't replace meat, which is a good food to prevent iron deficiency anemia. Egg yolk contains more cholesterol. According to the nutrition calculation of kindergarten recipes, cardiovascular diseases begin with children, so it is not advisable to eat too much food containing more cholesterol such as egg yolk from an early age. Animal meat and poultry meat should be mainly lean meat, and eat less fat meat to prevent excessive intake of saturated fatty acids. Fish oil is rich in unsaturated fatty acids. Kindergarten recipes are nutritious, and you can eat some fish if you can. The results of nutrition survey show that the intake of vitamin A in primary and secondary school students is generally insufficient, and the liver is the food with the most vitamin A content, so it is beneficial to consume 25g of liver every week.
A2.2 Soybean and its products: The amount of bean products specified in this standard is 1 with dried bean curd, and other bean products can be converted according to their protein content. See Table A 1 for the ratio.
Table A 1
Types and quality of bean products, children's nutrition recipes and summer nutrition recipes, g is equivalent to grams of dried tofu, infant nutrition recipes, g
Dry soybean or soybean powder 1 2.2
Dried yuba 1 2.6
Bean curd silk 1 1
Vegetarian chicken 1 0.8
Beidoufu 1 0.4
Southern tofu 1 0.3
A2.3 Vegetable oil quantity: With the increase of vegetable quantity and age, it gradually increases.
A2.4 In order to increase calcium intake, try to eat seafood such as shrimp skin, kelp, laver and sesame paste, and be sure to use iodized salt.
A2.5 does not contain fruit, and you can eat a proper amount of fruit every day if you can.
A3 Reduce the loss of nutrition during cooking.
Staple food: rice should not be soaked in water for a long time, and the number of rice washes should not be too much. It is not appropriate to use the method of fishing rice to calculate the nutrition of kindergarten recipes to prevent the loss of water-soluble nutrients such as vitamins and minerals. Cooking rice porridge should not add alkali, and adding alkali to fermented pasta should not be excessive to reduce the damage of vitamins.
Non-staple food: Vegetables should be washed first and then cut into the nutrition diet of pregnant women, and should not be soaked in water for a long time to prevent the loss of soluble vitamins.
Looking at the height and weight standard of 7-year-old children today, Chen Chen is taller than the average height 10cm, and his weight is 80% of the average weight. He belongs to a nutritious meal with mild malnutrition. He found another standard with upper and lower limits from the Internet and found that height is the upper limit of the standard and weight is the lower limit. Anyway, he is thin. From birth. Malnutrition is also very harmful to your health when you grow up.