Nutritional breakfast for children aged 7 to 12. After a night's sleep, the human body needs a breakfast rich in carbohydrates to replenish and store energy. Long-term skipping breakfast or unscientific diet will cause serious harm to the body. Here, share a nutritious breakfast for children aged 7- 12.
7 years old to 12 1 1 children's nutritious breakfast, tomatoes.
It is rich in carbohydrates, vitamins, calcium, phosphorus, carotene, citric acid, malic acid, adenine hydrochloride and other ingredients. It can reduce the cholesterol content in blood, protect skin health, maintain the normal secretion of gastric juice, promote the formation of red blood cells, and has the function of strengthening the body resistance and consolidating the constitution for patients with gingivitis, periodontitis, epistaxis and hemorrhagic diseases.
How to eat: eat raw directly; Mix salad or other cold dishes; Cooking or making ketchup.
2. Corn
Contains 7 kinds of nutritional and health-care substances, including fat, lecithin, grain alcohol, vitamin E, carotene, riboflavin and B vitamins. It can enhance people's physical strength and endurance, stimulate gastrointestinal peristalsis, protect skin, promote blood circulation, reduce serum cholesterol and fight against eye aging.
How to eat: Although cooking makes corn lose some vitamin C, it gains more nutritious antioxidant activity. When eating corn, you should eat all the embryo tips of corn kernels, because many nutrients of corn are concentrated in it.
Step 3: mushrooms
Mushrooms are not only rich in vitamins, but also high in content. Scientific research shows that mushrooms are rich in vitamin b 1, vitamin b2, nicotinic acid, vitamin A, vitamin C and vitamin D, which can lower blood pressure, improve nerve function and enhance human immunity.
How to eat: Mushrooms can be served with vegetarian dishes, soups and mixed foods.
4. Chicken sauce
Chicken is warm and nutritious. The protein content of chicken is as high as 24.4%, which is 1/3 or even 1 times higher than that of pork, beef and goose, while the fat content is only 1.2%. Therefore, eating chicken can enhance physical fitness and not be obese. Supplementing qi and nourishing blood, nourishing and tonifying deficiency.
How to eat: Chicken paste can be cooked with mushrooms, corn, pigeon eggs and other materials, which is delicious.
5. potatoes
Potatoes contain many kinds of nutrients needed by human body. Among all kinds of foods, only milk has the same nutrition as potatoes. It is rich in B vitamins such as vitamin b 1, b2, b6, pantothenic acid, and a lot of high-quality cellulose, as well as trace elements, amino acids, protein, fat, high-quality starch and other nutrients. These components play an important role in the process of anti-aging and disease prevention.
How to eat: There are many ways to eat potatoes, which can be fried, fried, boiled and fried, or burned, boiled, stewed and mixed to make dozens of delicious dishes.
6.carrots
As a low-calorie food, it is almost impossible for a person to eat enough carrots to stimulate the rise of insulin. "On the contrary, carrot is one of the most comprehensive natural foods, which contains a lot of vitamins. In addition, it is a source of dietary fiber that can make people feel full.
7. Apple
Although apple tastes sweet, its sugar is fructose instead of sucrose. Therefore, it is absorbed slowly in the stomach and will not cause a sudden increase in insulin. Apple contains dietary fiber and pectin, which can reduce low density lipoprotein (bad cholesterol that can cause myocardial infarction).
8.bananas
Bananas do have higher sugar content than other fruits, and may also raise blood sugar levels. But this fruit that can quickly replenish energy will not increase the body's fat storage. Bananas contain two minerals, potassium and magnesium, which can prevent muscle spasm caused by mineral loss caused by excessive sweating. Bananas can also be used as a substitute for sweets without ruining your diet plan.
9. Bread and bread
Bread cereal is very high in calories. But any food that you eat more than you need will be converted into fat and stored. The problem is that people often overeat, and what they eat with pasta, such as butter and cheese, increases their calorie intake. If food products are excluded from the diet, especially coarse grains, the intake of B vitamins and iron may be insufficient, and dietary fiber in coarse grains will make people feel full.
In addition, after eating less meat, it is best to eat some bean products every day, and also eat some fish to supplement calcium and protein. Generally, marine fish are better than freshwater fish, hairtail is very good, and they are all wild. Grass carp in freshwater fish seldom eat feed.
Nutritional breakfast for children aged 7 to 65 438+02 2 Monday
Staple food: 1-2 slices of coconut toast or carrot toast.
Non-staple food: a few slices of braised beef (braised beef can be put in an ice box the day before and sliced in the morning)
Side dishes: fruit salad (apples, bananas, tomatoes, etc. ) 1 serving (it is too much trouble to take only one kind of fruit)
Soup: whole grain soybean milk
Tuesday
Staple food: 2 steamed buns (usually buy a freezer the afternoon before and steam it in the pot the next morning)
steamed bread
Non-staple food: boiled eggs 1.
Side dishes: Babaocai 1 (it's good to use snow vegetables. I remember that Shanghai snow vegetables are delicious, so I fried them with shredded pork and heated them in the microwave the next morning)
T: Milk.
Wednesday
Staple food: butter toast non-staple food: delicious chicken wings (butter toast can be made into a simple sandwich with egg skin and cheese, so there is no need to make chicken wings)
Side dishes: cold cucumber (not mixed with raw food)
Soup: Fresh milk or hot chocolate milk or yogurt.
Thursday
Staple food: milk king steamed buns (ready-made bags are sold in supermarkets, just steam them for two or three minutes in the morning)
Steamed custard
Non-staple food: fillet or elbow flower or jelly (these are also cooked food).
Side dishes: cold celery (when steaming milk buns, you can quickly shred celery and cook it in water, sprinkle fine salt chicken essence on the top plate and mix well, crisp and refreshing).
Soup: whole grain soybean milk
Friday
Staple food: jiaozi (this can be wrapped in a quick-freezing cabinet the day before or on weekends and cooked in the morning).
T: Milk.
Saturday
Staple food: bean paste bag (this is also a ready-made bag bought in the supermarket, just steam it in the morning)
Non-staple food: sauce chicken liver or sauce beef (cooked food should be put in an ice box in advance and cut out in the morning)
Side dishes: sherry red or dried radish minced meat soup: thin milk cereal.
Sunday
Staple food: macaroni or pasta (a little minced meat, half onion, half carrot and one bell pepper, all chopped into particles, put them in a pot and stir-fry them in turn, put the cooked macaroni and noodles in a pot and stir-fry, add tomato sauce, and macaroni or pasta with good color and flavor will serve).
Non-staple food: fruit salad soup: purple rice porridge or preserved egg lean porridge seems complicated, but in fact, some can be cooked the day before, put in the refrigerator and taken out at any time in the morning. There are many kinds, but also to take care of everyone's taste at home.
Nutritional breakfast for children aged 7 to 12: Three characteristics that children's nutritional breakfast should have.
1, providing enough heat energy.
In the morning, the baby's activities consume a lot of energy. In addition to the energy consumed by activities, the baby also needs a lot of nutrients needed for growth and development. Arranging starchy foods for your baby's breakfast, such as steamed bread, porridge, cakes, steamed dumplings and other staple foods, is more conducive to the utilization and absorption of other nutrients, and is also conducive to promoting your baby's growth and development. Generally, the heat energy of a baby's breakfast accounts for 20% of the total heat energy of a day.
Step 2 choose a reasonable collocation
Children's breakfast directly affects their health. Therefore, when preparing children's breakfast, we should pay more attention to the collocation of various foods, and it is also important to replenish water for children. The combination of dry and wet is beneficial to the absorption of various nutrients in food, such as milk and fruit cake; Rice porridge with pork floss and jujube Xiang Lian Bao Yun; Red bean rice porridge with onion and beef steamed dumplings, shredded pork with boiled quail eggs, which is beneficial to children's digestion and absorption.
Because children have a small stomach, they should not eat too much food at a time. You know, we pay more attention to the nutritional value of breakfast. Through the combination of rice flour and coarse grains, especially coarse grains are rich in B vitamins, and vitamin B 1 is a nutrient that infants are easy to lack.
So I let my children eat some rice, noodles, corn, glutinous blood, rice, yellow rice, beans, potatoes and other foods to get comprehensive nutrition. Mixed eating of flour rice and coarse grains can complement each other, give full play to the complementary role of protein in food, and improve the utilization rate. Such as: coriander lean millet porridge, blood glutinous rice lotus root corn soup, sweet potato seedless jujube dew and other combinations can promote the baby's growth and development.
3. Increase the content of protein.
Protein is the material basis of life and one of the most important nutrients in the baby's growth and development, but the body can't store too much protein and needs to be replenished in time. We should selectively add high-quality animal raw materials from protein to our baby. We can arrange high-quality plant eggs or meat, beans and bean products from protein for breakfast every day, and often arrange onion and beef steamed bread, carrot and chicken steamed bread, minced lobster sauce, Kaiyang stewed pork shreds, milk steamed buns, etc. to meet the basic requirements for the healthy growth of babies.
4. Rich and diverse varieties
The type of breakfast is one of the factors that affect the baby's appetite. No matter how high the nutritional value is, the breakfast with single variety and monotonous taste can not stimulate the baby's appetite. Only by preparing breakfast with rich taste and variety can we attract the baby and stimulate the baby's appetite.
Enrich the taste of baby's breakfast through sweet and salty collocation, and arouse children's interest through snacks of different shapes. When arranging children to eat sweet porridge and sweet soup, add salted and dried points; When eating salty porridge, salty soup and noodle soup, please prepare sweet dry noodles. There are also rice porridge with proper amount of nutritious cooking and cupcakes; The combination of rock sugar, tremella, white glutinous rice porridge, kelp, small fresh meat, moon bud crisp jiaozi, coriander porridge and salted eggs, rabbit meat steamed stuffed bun with pine nuts and bean paste forms a nutritious food for children with rich tastes and different shapes.