He also pointed out that you must eat eggs and milk in the morning, and don't just give children porridge. Chinese breakfast should be closer to western breakfast, so as to increase children's nutritional supply and improve their immunity.
How many calories should children consume for breakfast? Children are active, especially in this season with suitable temperature. As soon as they get up, they start to jump and jump, which consumes a lot of physical strength. Therefore, it is very important for children's breakfast supplement, and adequate nutritional supplement can make children have enough energy in the morning.
According to children's different age groups, breakfast calorie intake varies from 1 to 120 kcal/(kg d); 1 ~ 3 years old 100 calories/(kg d); 4 ~ 6 years old 90 kcal/(kg d); 7 ~ 12 years old 80 kcal/(kg d).
It should be distributed among breakfast, lunch and dinner according to the ratio of 15~20%, 30% and 25~30%.
For example, a 3-year-old child weighs 20kg. His daily calorie is 2000kcal, and his breakfast calorie needs about 400kcal.
Children should eat well for breakfast, and these nutrients can't be less! First, eggs
Eggs are called the most ideal natural food for human beings, because they are not only nutritious, but also reasonable in price, which is very suitable for children and the elderly.
It is most appropriate to prepare a boiled egg for children every morning, which is beneficial to their brain development and memory. Never fry eggs in oil. Fried eggs not only destroy the nature of protein, but also are too greasy. If it is accidentally blown up, it is easy to cause cancer.
Some children don't like egg yolk, but only eat protein, which is unacceptable. Tell children not to be partial to food. Eating egg yolk can increase the amount of lecithin, which is an essential nutrient for brain cells. In addition, egg yolk contains a lot of zinc, which is also an essential substance for children's growth and development.
Eggs contain protein, which is easily absorbed by the human body. It is called high-quality protein. Eating a boiled egg in the morning can also have a satiety effect, and provide energy to children steadily in the morning.
Second, milk.
Milk is the standard of breakfast for foreign children, and it is also one of the oldest natural drinks. It is called white blood.
Milk is rich in protein, fat, vitamins and minerals. Milk protein contains essential amino acids and fatty acids, which are easily absorbed by children.
It is most appropriate to give school-age children about 200ml of milk every morning. It is best to choose whole milk and avoid too sweet milk. Some children are used to drinking sweet milk, so they stop drinking pure milk. Of course, you can also prepare special milk powder for children to drink, and avoid adding sugar.
Three, steamed stuffed bun or jiaozi.
Expert Zhang Wenhong mentioned that children should be given milk and eggs. One thing is not mentioned, that is, adding carbohydrates to children's breakfast, the human body needs sugar for direct energy supply, and sugar needs to be changed from carbohydrate foods, such as steamed stuffed bun and jiaozi.
Mother can prepare a meat steamed stuffed bun for her child. It doesn't matter if it is smaller, but you must eat it.
Fourth, oranges
Besides protein, carbohydrate and fat, vitamin C is indispensable in children's daily nutrition to enhance their immunity.
Oranges contain a lot of vitamin C. If conditions permit, you can prepare one for your child every morning. Because drinking milk in the morning, it is not recommended for parents to juice, cut it directly for children to eat, or supplement dietary fiber appropriately.
Refuse to give children these three nutritious breakfasts.
Soymilk fritters are old-fashioned breakfasts in many places. People who are really used to eating fried dough sticks will have clear soup and little water if they are allowed to drink porridge again.
But fried dough sticks are delicious, but they are often unhealthy! After food is fried at high temperature, the nutrients will be destroyed to a certain extent, and the fried dough sticks sold outside can not guarantee the quality and safety of oil products.
If you let your children eat fried dough sticks for breakfast every day, it is not only easy to raise fat dolls, but also easy to make them sleepy and listless in the morning.
Second, snacks
Mom and dad are busy, or just because mom and dad are lazy! A bag of potato chips and a box of biscuits brought breakfast to the children.
This naked snack breakfast has no nutrition at all, except that it tastes better and has almost no nutrition.
Letting children eat snacks for breakfast for a long time will not only damage the digestive system, but also affect growth and development.
Especially during the epidemic, everyone is improving immunity, and the child's resistance cannot be ignored!
Third, rice porridge.
This was put forward by expert Zhang Wenhong. In fact, he said not to give children rice porridge. Presumably he didn't mean not to eat rice porridge, not just to eat rice porridge for breakfast.
As we all know, rice porridge is made of a small amount of rice and water, and many people pickle vegetables at breakfast, which is not nutritious enough. Especially for growing children, it is not enough to eat this!
Children's breakfast collocation principle 1. Combination of dryness and thinness
The so-called combination of thinness and thinness is actually to eat better. If you only eat eggs and bread, you can also ensure nutrition, but it is very dry and no children want to eat it.
Second, the thickness collocation
Coarse grains contain enough dietary fiber to ensure intestinal cleanliness and reduce constipation in children.
Third, high protein.
High protein is an essential nutrient to enhance human body's resistance and growth and development. The main sources are milk and eggs.
Four. vitamin C
In order to prevent colds, many people drink vitamin C effervescent tablets. In fact, vitamin C exists in a large number of fruits. Supplementing a little fruit in the morning can provide children with vitamin C for a day.
Give children the best breakfast. Many mothers have heard the words of experts and don't know what to give their children in the future. Let's recommend several best nutritious breakfasts for parents during the epidemic.
First, milk+salted eggs+steamed dumplings+kiwi fruit
It looks like a lot, but in fact only steamed dumplings are in trouble. If mom doesn't want to cook, she can buy semi-finished products in a regular supermarket. The next morning, steamed dumplings will be cooked, with eggs and milk, which will become a breakfast with high nutritional value in Zhangkou.
Second, milk+boiled eggs+steamed dumplings+oranges
Steamed dumplings can be cooked at one time. It is better to cook them yourself, put them in the freezer and steam them when eating.
If children are tired of drinking milk, they can occasionally switch to yogurt.
Third, milk+bread+eggs+grapefruit.
This is a typical western breakfast. Milk and eggs supplement protein. Bread is a source of carbohydrates. Eating a proper amount of grapefruit can supplement vitamin C for children and improve their immunity.