Porridge, flower rolls, boiled eggs, celery and diced carrots. Or: a piece of bread with butter or cheese and jam, a glass of milk, two pieces of fruit and some raisins.
Chef:
Children should eat fresh fruits or vegetables five times a day, so I will prepare some vegetables or fruits for them at breakfast. Celery and diced carrots should be cooked soft before making (not as crispy as adults are used to eating, and do not put peanuts), because children's chewing ability is limited, and cooked soft food makes children easy to swallow and will not be dangerous. Many children don't like boiled eggs, so I will add some spices to make spiced eggs during the cooking process to make children like the taste of eggs better.
Nutrition expert:
I think both breakfast recipes are good. It is important that parents should buy food with high nutritional value for their children, because children don't eat much, so they can't get important nutrients from a lot of food. In addition, fruits and vegetables are best fresh and green food. Breakfast bread is best whole wheat, because it contains nutrients such as crude fiber and vitamins, which is more beneficial to children's health. Bread can be matched with butter (30%-45% fat) and fresh cheese. It is even better to match it with a small piece of sausage or duck breast, because children's breakfast is best with more energy. In addition, the sugar content of raisins is relatively large, so don't give children too much. Just put a few pieces on yogurt or bread as embellishment and seasoning.
Breakfast in the morning: fruit
Chef:
I recommend seasonal fruits, such as apples, pears and oranges in winter; Eat watermelon in summer; Eat grapes in autumn. In addition, children pay great attention to the appearance of food. It can be said that they "eat" with their eyes, so I will cut the fruit into beautiful small pieces to enhance their appetite.
Nutrition expert:
Some children don't eat enough fruit, so you can give him a small piece of whole wheat bread or a cup of yogurt.
Two. midday meal
Vegetables, rice (or sorghum rice, noodles, etc.), fish or meat, soup.
Chef:
My suggestion is that rice can be mixed with two kinds of grains, such as rice and millet, to make gold and silver rice, which children will like better if there is color contrast. If you make noodles, you can add some vegetables to the sauce, such as small pieces of soft boiled cauliflower, zucchini and other vegetables to the tomato sauce. Soup is preferably vegetable soup that is easy to cook. Or you can make green cakes. Mix the chopped vegetables with the batter, put them in a frying pan and cook them. Occasionally, you can use apples instead of vegetables, which is apple pie. As for fish and meat, I like to make meatballs for children with meat stuffing, or fry fish pieces for children, put some salt and seasoning a little, and then let the children eat with rice.
Nutrition expert:
Vegetables and fruits are the source of vitamins and minerals, especially green vegetables, such as spinach, vegetables or lettuce, which contain a lot of folic acid, which is essential for children's growth and development. Fish contains iodine, so it is best to give it to children once a week. In order to make blood, children need to take iron. Therefore, meat should appear two or three times a week at the children's table (the amount of meat per week is about100g). At the same time, giving children a glass of orange juice helps to absorb iron. Children can add coarse grains or whole grains to their staple food several times a week, such as changing rice into sorghum or brown rice, and the main ingredients of pasta can choose corn flour or millet flour. If children adapt to healthy food from the beginning, they don't need to adjust it later. Many parents find it difficult to do this, but it is worth a try!
Afternoon meal
fruit
Chef:
Many children like to eat sweets in the afternoon, so besides preparing fruit for him, they can also give him a small cup of fruit yogurt or a piece of fruit pudding.
Nutrition expert:
Occasionally, it is allowed for children to eat a cake or bread with raisins in the afternoon. Children's daily energy intake can be 10% from desserts. This is equivalent to an ice cream ball and two teaspoons of jam. If children are used to eating some milk products when they add meals in the afternoon, it is best to drink them, such as milk and yogurt, because they are easier to absorb.
Three. supper
Homemade hamburger: Two slices of bread coated with cheese, with ham and raw vegetables (such as cucumber, carrot or tomato).
Chef:
I suggest that children's dinner be made into something that is easier for them to eat, such as hamburgers. Because after a day of cooking with rice, children don't like similar food at dinner, and fresh and easy-to-eat food often interests him. When making hamburgers, try to make the bread as thin as possible. If it is too thick, there will be less things in the bread.
Nutrition expert:
Children have less activity after dinner, so they are not suitable for eating too much high-energy food. There is a short healthy eating law for dinner: plenty of plants, a certain amount of animals, and a small amount of sugar and fat. Eat more fruits and vegetables, meat and milk, and eat less sweets.
Tips: What should children drink between meals?
The best drink is boiled water or mineral water. Fruit juice (even 100% pure fruit juice) contains high sugar as drinks, so it produces a lot of calories. If children only like to drink fruit juice, it is best to dilute it with boiled water or mineral water in the ratio of 3:1.
Children's milk intake should be 300 ml per day. From the age of one, children can drink milk directly from cups instead of taking dairy products from cheese on bread. The reason is simple. Children often drink more with cups.
Don't eat too much meat dishes. Vegetarian dishes should play the leading role.
Don't drink too much, but drink more boiled water.
Don't eat too much snacks, and pay attention to safety when eating.
The staple food is irreplaceable, and seafood should be supplemented appropriately.