Reasonable menu matching, balanced diet knowledge, casual breakfast arrangement and reasonable lunch at noon; Generally speaking, the breakfast mix needs to be greatly improved. A nutritious breakfast should include four parts: grain, animal food, milk and vegetables and fruits, so as to meet the nutritional needs of young children.
Because the quality of breakfast is not only related to children's health, but also related to children's life and study, it needs special attention. Breakfast arrangement has the following suggestions:
First, preschool children's nutritious breakfast should pay attention to diversification and try to choose foods that are easy to digest. Generally, children's appetite is poor, so we should pay attention to the diversification of color, aroma, taste, type and variety of meals, and often change the varieties of nutritious breakfast, so as to make full use of food exchange method to adjust and enhance children's appetite.
Second, the breakfast time should be arranged between 8: 00 and 8: 30, and it is best to arrange breakfast between breakfast and lunch, which is more conducive to the absorption of nutrients. The energy provided by breakfast should account for about 30% of the total energy in a day.
Breakfast should include four parts: cereal, animal food, milk and vegetables and fruits. It is necessary to ensure the balance of the three nutrients, but also to ensure adequate supply of vitamins and minerals, and the amount should refer to the recommended intake standard;
4. Common foods suitable for breakfast are whole wheat steamed bread, whole wheat bread, oatmeal, bean paste buns, flower rolls, vegetable buns, fresh meat buns, egg cakes, eggs, pumpkin cakes, boiled eggs, eight-treasure porridge, black rice porridge, soybean milk, egg rice wine and vegetable porridge. Suitable breakfast includes apples, oranges, tomatoes, pears, bananas and milk.
Five, breakfast reference collocation:
Monday: boiled eggs, vegetable bags, oatmeal, soy milk.
Tuesday: fresh meat buns, black rice porridge, tomato and egg drop soup, soybean milk.
Wednesday: whole wheat steamed bread, vegetable porridge, eggs and soybean milk.
Thursday: leek egg cake, eight-treasure porridge, soybean milk
Friday: bean paste buns, boiled eggs, porridge, milk.
As for lunch, as can be seen from the menu in the table, in the arrangement of Chinese food, we only know the collocation of meat and vegetables, pay attention to the selection of materials and how to collocation, and have no pertinence. For example, two meats on Tuesday and Thursday, and one dish and one soup on Monday. In the selection of materials, some beef and celery are not suitable for children to chew.
In addition, there are too many high-sugar and high-fat foods such as biscuits and cakes at noon, so lunch should be adequate and balanced. Suggestions for lunch arrangement are as follows:
1. Compared with breakfast, the amount of food has increased, because lunch should reach 40% of the daily energy supply, but it should also be of higher quality. Just like breakfast, we should pay attention to the balance of three nutrients and increase chewy food.
2. The food arrangement should be as diverse as possible, and the types and cooking methods should be changed frequently. Choose fresh vegetables in season, and arrange fruits as snacks at noon.
It is more appropriate to arrange lunch from eleven to twelve, and noon should be between two and three after lunch break.
4. The dishes suitable for lunch are:
Meat dishes:
Shredded potatoes, shredded cauliflower, scrambled eggs with tomatoes, diced potatoes, shredded fungus, scrambled eggs with leeks, scrambled eggs with mushrooms, scrambled eggs with fungus, shredded eggplant, shredded bean skin, steamed eggs with minced meat, roasted carrots, shredded mushrooms, and fried pork liver.
Vegetarian dishes:
Fried bean skin with leek, baked bean curd with pig blood, mushroom and cabbage, celery bean skin, fried bean sprouts with leek, fried bean skin with spinach, and bean curd with fresh mushrooms.
Soup and vegetables:
Tomato egg soup, laver egg soup, shrimp skin cabbage soup, pork liver soup, three fresh soups.
Stewed soup:
Braised soybean with ribs, stewed radish with ribs, stewed winter melon with chicken, stewed lotus root with ribs and stewed ribs with kelp.
5. The foods suitable for lunch are:
Hawthorn slices, sesame candy, peanut crisp, fortified calcium biscuits, yogurt, bananas, oranges, pears and apples.
6, lunch reference collocation:
Monday: shredded potatoes, fried bean skin with leeks, and cabbage soup with shrimp skin.
Tuesday: diced potatoes and chicken, Chinese cabbage and mushrooms, laver and egg drop soup.
Wednesday: stewed radish with ribs, tofu with pig blood, tomato and egg soup.
Thursday: chicken stewed melon, fried bean sprouts with leeks, and pork liver soup.
Friday: Braised ribs with kelp, fried bean skin with spinach, and Sam Sun soup.
Description:
1, the amount of food should be supplied according to the reference intake of different ages and sexes. For example, the daily energy reference intake of boys in small classes is about 1400 kcal, that of middle classes is about 1500 kcal, and that of big classes is about 1650 kcal. Generally, girls are about 50 kcal less than boys.
2, we should patiently urge children to eat, properly intervene in diet, so that children can develop good eating habits, not picky eaters, not anorexia.
3. Pay attention to the intake of high-quality protein. For example, children aged 4-6 should consume 45-55g of protein every day and often eat milk, chicken, fish, soybeans, animal offal and other foods. The proportion of high-quality protein in the diet is not less than 30%.
4. The three macronutrients in the diet should be balanced in a certain proportion, for example, protein accounts for 65,438+00%-65,438+05%, fat accounts for 20-30%, and sugar accounts for 55-65%. Then, pay attention to the balance between minerals and vitamins to avoid overnutrition and undernutrition.
5. Let children exercise moderately while eating reasonably, keep children happy and develop good living habits.