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. Failure to eat breakfast for a long time or unscientific eating will cause serious harm to the body. Here is a nutritional breakfast for children aged 7 to 12.
Nutritional breakfast for children aged 7 to 12 1 1, tomato
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; Cook or make ketchup.
2. Corn
Contains 7 kinds of nutrition and health-care substances, including fat, lecithin, cereal 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 a lot of nutrients in corn are concentrated in it.
3. Mushrooms
There are not only many kinds of vitamins in mushrooms, but also high contents. The results of scientific research show that mushrooms are rich in vitamin b 1, vitamin b2, nicotinic acid, vitamin A, vitamin C and vitamin D. It can lower blood pressure, improve nerve function and enhance human immunity.
How to eat: Mushrooms can be used with vegetarian dishes, soup and mixed food.
4. Chicken paste
Ganping 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 pig, cow and goose, while the fat content is only 1.2%. Therefore, eating chicken can enhance physical fitness without being excessively obese. Benefiting qi and nourishing blood, nourishing and tonifying deficiency.
How to eat: Chicken paste can be used with mushrooms, corn, pigeon eggs and other materials to cook soup, 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 and pantothenic acid, and a large amount of high-quality cellulose, as well as nutrients such as trace elements, amino acids, protein, fat and high-quality starch. These components play an important role in the process of anti-aging and disease prevention in human body.
How to eat: There are many ways to eat potatoes, which can be fried, fried, cooked and fried, but also burned, boiled, stewed and mixed to cook 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 also 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 does not cause a sudden increase in insulin. Apple contains dietary fiber and pectin, which has the effect of lowering low density lipoprotein (bad cholesterol that can cause myocardial infarction).
8. Bananas
Bananas do contain more sugar than other fruits, and it 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 cramps caused by the loss of minerals due to excessive sweating. Bananas can also be used as a substitute for sweets without ruining your diet plan.
9. Bread and bread
Bread cereals are really concentrated 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, especially coarse grains, are excluded from the diet, the intake of B vitamins and iron may be insufficient, and the dietary fiber in coarse grains will make people feel full.
In addition, it is best to eat some bean products every day after eating less meat, and also eat fish to supplement calcium and protein. Generally, marine fish are better than freshwater fish, and hairtail is very good, all of which are wild. Grass carp in freshwater fish rarely eat feed.
Nutritional breakfast for children aged 7 to 12 2 Monday
Staple food: coconut toast or carrot toast1-2 slices.
Non-staple food: several slices of braised beef (braised beef can be put in the ice box the day before and taken out in the morning to slice)
Side dishes: fruit salad (apples, bananas, tomatoes, etc.) 1 serving (just take one kind of fruit, too much trouble)
Soup soup: whole grain soybean milk
Tuesday
Staple food: 2 steamed buns (I usually buy an ice chest the afternoon before and steam it in the pot the next morning)
steamed buns
Non-staple food: boiled eggs 1 piece
Side dishes: Babaocai 1 serving (it's also good to use snow vegetables. I remember that Shanghai snow vegetables are delicious. Just stir-fry them with shredded pork and heat them in the microwave the next morning)
Soup: milk
Wednesday
Staple food: butter toast non-staple food: delicious chicken wings (butter toast can be sandwiched with egg skin and cheese and turned into a simple sandwich, so you don't have to make chicken wings)
Side dishes: cold cucumber (not mixed with raw food)
Soup soup: fresh milk or hot chocolate milk or yogurt
Thursday
Staple food: milk king buns (ready-made bags are sold in supermarkets, just steam them for two or three minutes in the morning)
Steamed Creamy Custard Bun
Non-staple food: tenderloin or elbow flower or skin jelly (these are also cooked food).
Side dishes: cold celery (when steaming milk buns, you can quickly cut celery into shreds and cook it in water, sprinkle with fine salt chicken essence on the top plate and mix it, which is crisp and refreshing).
Soup 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)
Soup: 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 the ice box in advance and taken out in the morning to cut)
Side dishes: sherry red or dried radish minced meat soup: thin milk cereal.
Sunday
Staple food: macaroni or pasta (a little minced meat, half an onion, half a carrot and a bell pepper, all chopped into grains, put them in a pot and fry them in turn, stir-fry the cooked macaroni and noodles in a pot, add tomato sauce, and the macaroni or pasta with good color and flavor will be served).
Non-staple food: fruit salad soup: purple rice porridge or preserved egg lean porridge seems complicated, but in fact, some of them can be cooked the day before, put in the refrigerator and taken out at any time in the morning to eat. There are more kinds, which is also to take care of everyone's taste at home.
7 to 12 years old children's nutritious breakfast 3 characteristics of children's nutritious breakfast
1, provide enough heat energy
In the morning, the baby's activities consume a lot of energy, and the baby needs a lot of nutrients for growth and development besides the energy consumed by activities. Arrange the baby's breakfast with starchy food, such as steamed bread, porridge, cakes, steamed dumplings and other staple foods, which is more conducive to the utilization and absorption of other nutrients and also conducive to promoting the baby's growth and development. Generally, the heat energy of baby's breakfast should account for 20% of the total heat energy in a day.
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 very important to replenish water for them. Dry and thin collocation is conducive to the absorption of various nutrients in food, such as: milk and fruit cakes; Rice congee add meat floss and jujube Xiang Lian Yunbao; The combination of red bean rice porridge with onion and beef steamed dumplings, shredded pork with boiled quail eggs 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 collocation of rice and flour and coarse and coarse grains, especially coarse grains are rich in B vitamins, and vitamin B 1 is a nutrient that babies are easy to lack.
Therefore, I let my children eat some rice, noodles and corn, blood glutinous rice, rice kernels, yellow millet, beans, potatoes and other foods to get comprehensive nutrition. The mixed consumption of flour and 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 amount of protein.
Protein is the material basis of life, and it is one of the most important nutrients in the baby's growth and development, but the body can't store too much protein, so it needs to be replenished in time. We should selectively increase the high-quality animal raw materials from protein for our baby. We can arrange eggs or meat, beans and bean products from high-quality plants from protein for breakfast every day, and often arrange steamed buns with onion and beef, steamed buns with carrot and chicken, soy beans with minced meat sauce, shredded pork stewed in kai yang, and milky buns, so as to meet the basic requirements for the healthy growth of our baby.
4. Rich and diverse varieties
The variety of breakfast is one of the factors that affect the baby's appetite. No matter how high the nutritional value is, the breakfast with a single variety and monotonous taste can not stimulate the baby's appetite. Only when the breakfast with rich taste and diverse varieties is prepared can it 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 by snacks of different shapes. When arranging children to eat sweet porridge and sweet soup, add salty and dry points; When eating salty porridge, salty soup, and noodle soup, please prepare sweet and dry noodles. There are also rice congee plus a proper amount of nutritious cooking and cupcakes; The combination of rock sugar, tremella, white glutinous porridge, kelp, small meat and moon bud crisp dumplings, and the combination of coriander porridge with salted eggs and rabbit buns with pine nuts and bean paste form a nutritious food for children with rich tastes and different shapes.