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As a parent, the happiest thing is to cook healthy, nutritious and delicious dishes with your own hands, so that your children can have an appetite and thrive growing up. But parents are not nutritionists, and various confusions about children's nutrition arise. The book "Children's Little Dinner Table: From Breakfast to Dinner" answers many confusions for parents from the perspective of children's nutrition.

The book introduces in detail, 350 nutritious and delicious children's meals, 15 nutritional knowledge that parents must know, 15 essential nutrients for growth and development, 9 common disease treatment plans, and 8 types of functional nutritional meals. . Only if you eat well between the ages of 3 and 12 can you study well, grow taller, and be in good health.

15 nutritional facts that parents of kindergarten and primary school students must know to provide parents with better dietary guidance. Eat all cereals and grains; fat is an essential nutrient, don’t refuse it; when choosing snacks for your children, read the ingredient list clearly; children should eat a balanced diet to prevent obesity...

15 kinds of nutrients that are beneficial to children’s growth and development Important nutrients help children grow taller and smarter. It not only provides recommended amounts and precautions for daily nutritional supplements, but also provides corresponding supplement recipes for parents to learn and use. There are also special nutritional menus for growth, brain and intelligence improvement, liver and eyesight improvement, spleen and stomach improvement, and immunity improvement.

With a selection of 350 delicious and nutritious breakfast, lunch and dinner dishes, you no longer have to worry about feeding your children. The scientific design of fast breakfast, energy lunch, and healthy dinner allows children to have a full breakfast, a good drink, and not monotonous; a good lunch with sufficient energy; a healthy dinner with no burden and no gain; and no added snacks. and snacks, delicious, healthy and stress-relieving.

The four-season diet is designed to help children grow taller in spring, appetize in summer, moisturize and nourish lungs in autumn, and reserve energy in winter. Sickness recovery recipes help children get better faster when faced with constipation, diarrhea, colds, fever, allergies and other diseases or discomforts.

Read this book and you will gradually become your child’s exclusive nutritionist.

01? Eat all cereals and grains to keep your intestines healthy and prevent constipation.

"Huangdi Neijing" says that "grains are for nourishment", so it is necessary to choose whole grains for your children. From a nutritional point of view, coarse grains and whole grains contain more vitamins and minerals than refined rice and refined noodles; from a health point of view, the dietary fiber in coarse grains helps children's gastrointestinal motility, promotes normal defecation, and makes Children are not prone to constipation; from the perspective of growth and development, whole grains can better train children's chewing ability.

Pay special attention not to feed your children pure whole grains, because their delicate intestines and stomach are not conducive to digestion. You can mix an appropriate proportion of polished rice (or refined noodles) with miscellaneous grains and whole grains and stew them, which not only tastes good, but is also easier to digest and absorb. For children over 3 years old, whole grain foods can account for about 1/3 of their staple food, such as whole wheat bread for breakfast, white rice and boiled corn for lunch, and multigrain rice or multigrain porridge at night.

02 Dark vegetables help grow taller

Dark vegetables refer to dark green, red, orange and purple vegetables. Its nutritional value is generally better than that of light-colored vegetables, and it is rich in calcium, iron, riboflavin, beta-carotene, vitamin A, vitamin K, etc. Scientific research shows that dark-colored vegetable leaves are rich in calcium, potassium, and magnesium, which can reduce calcium loss. The vitamin K in dark vegetables also helps calcium deposit onto collagen. If you eat more dark vegetables such as kale, spinach, and cauliflower, it will help your child's bone health and make your child grow taller.

Common dark green vegetables include spinach, rape, broccoli, celery (leaves), water spinach, lettuce (leaves), shallots, chrysanthemum, leeks, etc. Common red and orange vegetables include tomatoes, carrots, pumpkins, red peppers, etc. Common purple vegetables include red amaranth, purple cabbage, etc. The ideal way to eat dark vegetables is cooked rather than raw. Because dark-colored vegetables are rich in water-soluble vitamins, such as vitamin C, stir-frying and stir-frying should be avoided when cooking. The cooking temperature should not be too high and should be light and less oily.

03 Calcium: Makes bones stronger, daily requirement for children

Calcium is a mineral that is abundant and in high demand in the human body. It is the main component of bones and teeth. It participates in maintaining the normal excitability of nerves and muscles. It is a "regulator" of human life activities and is crucial to human health.

For Chinese children aged 3 to 12 years old, if they have three normal meals a day with balanced nutrition, they generally will not be deficient in calcium. However, to promote calcium absorption, 400 international units of vitamin D can be taken daily. The Chinese Nutrition Society recommends that the calcium intake of children aged 3 to 12 years increases from 800 mg per day to 1,200 mg per day with age. Therefore, on the basis of maintaining a daily milk volume of no less than 300 ml, parents also need to consume beans (such as soybeans), nuts (such as peanuts, almonds), tofu, river shrimp, green leafy vegetables (such as shepherd's purse), sesame paste, etc. Foods with higher calcium content provide children with calcium.

The more calcium you supplement, the better

Children over 3 years old generally drink 300 to 400 ml of milk every day. But drinking more milk is not better. Drinking a lot of milk may affect the intake of other foods, leading to a lack of certain nutrients, such as iron.

If it is determined that your child needs calcium supplementation, you need to pay attention to the following points:

① The calcium content of different preparations varies greatly. When purchasing, pay attention to the amount of calcium indicated on the package. Younger children with poor swallowing ability can choose liquid or chewable calcium supplements.

②Do not take calcium supplements on an empty stomach, as this will affect the absorption of calcium. It is recommended to take calcium supplements 1 hour after meals, preferably after dinner. Because blood calcium concentration is low at night, the calcium absorption rate is relatively high.

③Intestinal absorption capacity is limited. Excessive calcium intake will cause dry stool and the risk of kidney stones. At the same time, fatty meat should not be eaten with calcium supplements.

This book is written by Suzhou Industrial Park Soong Ching Ling Kindergarten. The kindergarten takes the healthy growth of every child as its primary responsibility. The professional children's nutrition and health care team insists on providing a series of nutritious recipes with health benefits for young children. , nutritious meals are deeply loved by children and highly praised by parents. There are also editors, nutritionists and associate professors at Li Ning Peking Union Medical College Hospital, "authors of parenting books trusted by mothers" on Sina Parenting, and experts on the "Caring for Good Children" project of the All-China Women's Federation. During her 20-year medical career, she has studied children's nutrition in depth and provided professional nutritional and dietary guidance for children of different ages. The editor-in-chief's "One Book of Nutritious Meals for Children is Enough" is deeply loved by mothers.

Only by being very attentive can parents ensure the healthy growth of their children, and constantly learn new parenting knowledge. "Children's Dinner Table: From Breakfast to Dinner" is a dietary guide suitable for Chinese children.

Mo Yang is unique in the world and gives you a branch of plum!