Nutritional breakfast for children aged 7-12

Nutritional breakfast for children aged 7-12, after a night's sleep, the human body needs a breakfast rich in carbohydrates to replenish and store energy. Long-term failure to eat breakfast or unscientific breakfast will cause serious harm to the body. The following is a sharing of nutritional breakfast for children aged 7-12. The nutritious breakfast for children aged 7 to 12 is 1

1, and tomatoes < P > are rich in carbohydrates, vitamins, calcium, phosphorus, carotene, citric acid, malic acid and adenine hydrochloride. 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 seven nutritional and health-care substances: 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 b1, 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 or mixed with them.

4. Minced chicken

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 obesity. Benefiting qi and nourishing blood, nourishing and tonifying deficiency.

How to eat: Chicken minced meat can be mixed with mushrooms, corn, pigeon eggs and other materials to cook soup, which is delicious.

5. Potatoes

Potatoes contain a variety of nutrients needed by the human body. Among all kinds of foods, only milk has the same nutrition as potatoes. It is rich in B vitamins such as vitamin b1, 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, such as frying, frying, cooking and frying, as well as burning, boiling, stewing and mixing, and dozens of delicious dishes can be cooked.

6. Carrots

As a low-calorie food, it is almost impossible for a person to eat enough carrots to stimulate the increase 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 content 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, after eating less meat, it is best to eat some bean products and fish every day 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 7-12 2

Monday

Staple food: 1-2 slices of coconut toast or carrot toast

Non-staple food: several slices of braised beef (braised beef can be put in the refrigerator the day before and sliced in the morning)

Side dishes: 1 portions of fruit salad (apples, bananas, tomatoes, etc.) (too troublesome, Just take one kind of fruit)

Soup soup: whole grain soybean milk

Tuesday

Staple food: 2 steamed buns (I usually buy this one in the ice box the afternoon before and steam it in the pot the next morning)

Steamed buns

Non-staple food: 1 boiled eggs

Side dishes: 1 pieces of eight-treasure vegetables (it is also good to use snow vegetables). Stir-fry with shredded pork and heat it in the microwave the next morning)

Soup soup: milk

Wednesday

Staple food: buttered toast non-staple food: delicious chicken wings (buttered toast can be sandwiched with egg skin and cheese and turned into a simple sandwich. Then you don't have to make chicken wings)

Side dishes: cold cucumber (it's ok to eat it raw)

Soup soup: fresh milk or hot chocolate milk or yogurt

Thursday's staple food: Milk Huang Bao (there are ready-made bags in the supermarket, just steam them for two or three minutes in the morning)

Milk Huang Bao

Non-staple food: Tongji. Take it out and cut it when you eat it. It's cooked food.

Side dishes: cold celery (when steaming milk buns, you can quickly cut the celery into shreds and cook it in water. Just sprinkle with fine salt chicken essence on the upper plate and mix it. It's crisp and refreshing.)

Soup: whole grain soybean milk

Friday

Staple food: jiaozi (this can be the day before or on weekends. You can eat it when you cook it in the morning)

Soup 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 (the cooked food is put in the ice box in advance, Take it out and cut it 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 an onion, half a carrot and a bell pepper, all chopped into granules, put them in a pot in turn and stir-fry, put the cooked macaroni and noodles in the pot and stir-fry. The delicious macaroni or pasta will be served.)

Non-staple food: fruit salad soup soup: purple rice porridge or preserved egg lean porridge may seem 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, which is a little more variety and also takes care of everyone's taste at home. Nutritional breakfast for children aged 7-12 3

Children's nutritional breakfast should have characteristics

1. Provide enough heat energy

In the morning, the baby consumes a lot of energy and needs more energy. Besides, the baby needs to be replenished in time because of energy consumption, but also needs a lot of nutrients for growth and development. 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 21% of the total heat energy in a day.

2. Choosing 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 appetite, 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 B1 is a nutrient that babies are easy to lack.

Therefore, I let my children eat some rice, noodles, corn, glutinous rice with blood, kernels of rice, 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. Increasing a proper amount of protein

protein is the material basis of life, and it is also one of the most important nutrients in the baby's growth and development. However, the body cannot store too much protein and 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. Variety of breakfast

The variety of breakfast is one of the factors that affect the baby's appetite. No matter how high the nutritional value is, it can't stimulate the baby's appetite. Only when the breakfast with rich taste and variety is prepared can it attract the baby and stimulate the baby's appetite.

Enrich the taste of baby's breakfast with sweet and salty snacks, and arouse children's interest. When arranging children to eat sweet porridge and sweet soup, add salty and dried 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.