1. Eat real food: stay away from artificial food and so-called "healthy" food, and natural food is the best.
2. Reject over-addition: Most foods with various additives, or foods with unfamiliar additives, have been deeply processed.
3. Buy less supermarket food: because most of them are not so fresh. So you'd better go to the vegetable market.
4. Eat more, not more: choose carefully cultivated food, even if it is more expensive; Moreover, reducing food intake can reduce calorie intake, help to lose weight, prevent cancer and slow down aging.
5. eat more fresh fruits and vegetables: there is almost no objection to this. In addition to ingesting a lot of cellulose and proper vitamins, it can also help the human body reduce calorie intake.
6. Respect the dietary tradition: eat less instant food. The traditional diet has spread to today, and it must have its merits.
7. Not picky eaters, not partial eclipse: diversified foods are the source of comprehensive and balanced nutrition.
The key to children's nutritious diet
1. The diet should be balanced in nutrition.
Emphasize the status of staple food, vegetables are important, supplemented by meat. The staple food is both thick and thin (coarse grains can help the good operation of gastrointestinal tract), and the dishes are mixed with meat and vegetables. Sweets, fried foods and barbecue products should not be eaten too much.
2. Cooking methods should be scientific
That is, color, fragrance, taste, appearance, nutrition and hygiene are required. The specific requirements are as follows:
(1) Vegetables should be soaked for a long time to avoid the harm of chemical fertilizers, pesticides and eggs.
(2) Wash the vegetables before cutting. The purpose of this is to avoid the loss of water-soluble nutrients.
(3) After the vegetables are put into the pot, stir-fry them with high fire, and the speed should be fast to avoid the destruction of vitamin C..
(4) Don't add salt too early, otherwise nutrients will be lost.
3. Delicious nutrition should be taken into account
Change food when necessary. If you don't like vegetables, chop them up and make them into buns.
Requirements of children's nutritious diet
1. Reasonable collocation and comprehensive nutrition
Children's diet should consist of five parts: grains and potatoes, dairy products, fish, meat, poultry and eggs, beans and their products, vegetables and fruits. Carbohydrate should provide more than half of energy, fat should provide 1/4- 1/3 energy, and the rest should be supplied by protein.
2. Reasonable processing and scientific cooking
(1) Food should be as soft and delicate as possible, which will help digestion.
(2) Don't wash rice too much, Vb will lose; Wash vegetables first and then cut them to avoid Vc loss.
(3) Emphasize light, not giving irritating food, and eat less greasy and barbecue food.
(4) Cooking gives consideration to appearance, taste and smell, and food is often cooked in a different way.
Step 3 eat less and eat more.
Children's stomachs are small, so it is impossible to eat too much food at a time, which consumes a lot, so it is recommended to eat less and eat more meals. It is best to adopt the "three meals and two points system" and add snacks between breakfast, lunch and lunch.
4. Eating environment and habits
(1) The eating place should be fixed, and the height of tables and chairs should be suitable for children's bodies.
(2) The dining environment is comfortable and quiet, so that children can concentrate on eating. In particular, you can't watch TV while eating, and children focus on the plot of TV, which causes emotional fluctuations that are bad for digestion.
(3) Don't abuse and scold children when eating, which will affect their mood, which is not conducive to digesting food.
5. Pay attention to food hygiene
Wash your hands before eating and after relieving yourself. You can eat melons and fruits only after washing them. The meat should be cooked thoroughly, and you should eat raw and cold food carefully.