3 nutritious food tips: The baby's failure to eat properly is the biggest headache for the mother. All kinds of "coercion" and "inducement" methods have been used, but it is still impossible to avoid the child's dysplasia caused by unbalanced nutrition. Parents all over the world want their children to get all the nutrients they need for growth and development, and to avoid all unnecessary fats and calories. In fact, it is not difficult for children to eat happily and healthily, as long as you learn some tricks. 1. Even if your children are dismissive of all green vegetables. Don't worry too much. In fact, vitamins A and C, the main nutrients contained in spinach and tomatoes, are also contained in potatoes, mangoes and melons. And most children are fond of these foods and fruits, munching on them. 2. Replace the white rice that is often eaten at home with a "mixed rice" consisting of black rice, white rice and millet. Black rice is rich in crude fiber three times more than white rice, and only 1/4 cup of black rice contains about 1 gram of fiber. Calculate your baby's daily fiber requirement, that is, add 5 to her age. For example, a 2-year-old child needs 7 grams of fiber. In addition, because the staple food is rich in color, it can attract children's attention and appetite. 3. Most children will not refuse more "delicious" vegetables with seasonings, so you can add some ketchup to the cold salad core to supplement the extra nutrition your children need. Children don't like stir-fried vegetables very much, so you'd better cook with salt explosion or sweet and sour. 4. Let children drink dairy products with diverse tastes. Many parents think that milk with chocolate, strawberry or vanilla flavor is just a drink, not "authentic" milk. However, researchers have recently found that children who drink non-original milk can get more calcium than their peers-the body needs 13 mg of calcium every day during the development of teenagers' bones. These milk with various flavors did not increase sugar intake, because children who drank these dairy products drank less high-sugar soft drinks and carbonated drinks. 5. Is vegetable soup unpopular in your home? Then, try to make a delicious, healthy, cold and delicious fruit soup. Choose three kinds of fruits with different colors (the more colors, the richer nutrition), cut the fruits into small pieces, boil them and filter them, and put the fruit soup in the refrigerator. Fruits and vegetables contain many of the same nutrients, such as vitamins A and C, and the sweetness of fruit soup is more attractive to children. 6, encourage children to drink more tomato soup, because it is rich in B carotene, as an antioxidant, it can also help children resist major diseases. You can put some cartoon-shaped macaroni in tomato soup to attract children's interest in a different way. 7. Many children don't like vegetables that smell "strange", have rough lines on the surface, or look dark green. There is a clever detour: secretly hide vegetables in children's pizza or hamburgers, that is, cut onions and spinach into small pieces suitable for children to chew, and sprinkle them on the cake before adding ketchup and cheese. Children will not taste the difference, let alone refuse and complain about it. 8. If your child has been pestering you for ice cream for several days, you can make him a watermelon and banana fruit bowl first: use a larger ice cream spoon to hold 2 ~ 3 slightly larger watermelons, which already contains the vitamin B6 that the child needs for one day. Add some banana slices around and pour vanilla yogurt on the top-how about it? It's quite fake, right? 9. If you are worried that children will take high-fat and high-calorie toast or cake in the morning rush, you can prepare whole wheat bread with jelly for them. Compared with the former, the latter contains 2 times of crude fiber and less than 1/4 of fat. 1. To control the consumption of sweet juice for children, it should not exceed 1 glass per day. You can add a slice of orange to boiled water, or dilute the concentration of pure juice properly. You know, fruit juice not only can't contain all the fibers of a fruit, but also can reduce children's appetite for other foods. Half a cup of concentrated fruit juice contains 6 to 75 calories. 11. Add half a cup of carrot juice to the orange juice for children in the morning to increase the intake of carotene. The colors of the two are so similar, how can children see through the secret? 12. If your child wants to drink high-sugar drinks, you can add half a cup of strawberry juice to her mineral water, which is enough to supplement her daily vitamin C. 13. Sprinkle some low-fat cheese on the chocolate graham crackers. After freezing, it can be used to replace the ice cream sandwich your child wants. The advantage of this is that it can not only reduce 7% fat, but also increase grain intake. 14. If your child likes to drink sugary porridge, you can ask her to pour a small amount of sugary porridge on the sugarless rice congee. In this way, it not only controls her sugar intake, but also makes her mouth feel a little sweet. 15. Iced food is a child's favorite. Mother can put some small pieces of spinach, melon and banana into a string and freeze them together to make iced fruits, so that children can eat more high-fiber fruits. 16. The next time you prepare a hamburger, you can use fish instead of beef. Compared with the two, the fat content of fish is only half that of beef. 17. Vegetables or fruit salads can supplement enough nutrition for children. In order to avoid food mixing in salad, lettuce can be used to wrap delicious foods such as lean meat, strawberries and cheese. Compared with lettuce and cucumber with the same weight, the content of vitamin A in the former is almost seven times that of the latter. 18. protein contained in chicken and turkey is the best source of muscle growth for children. For children who don't like lean meat, if they cut it into small pieces and mix it with sesame seeds and peanut butter to make delicious meat sauce, they will also gorge themselves. As a result, children can get the protein and calcium they need every day. In addition, sweet and sour sauce and barbecue sauce can also be tried. 19. The reason why children don't like cauliflower is "no taste". Cooked cauliflower, mixed with mashed potatoes, and a little pepper will be welcomed by children, and at the same time, it will increase 3.5 grams of fiber and vitamin C needed for one day. 2. Make full use of the characteristics that children like the taste and form of pizza and innovate other nutritious foods. For example, sprinkle tomato sauce and cheese on fried potato cakes. Potatoes are rich in potassium, vitamin C and crude fiber. 21. Don't think that the staple food is only rice and flour, and sweet potato is also a good choice. It is rich in fiber, vitamins A and C. Cut the sweet potato into wedge-shaped strips, put them in plastic bags, add 2 teaspoons of rapeseed oil and a little salt, shake them repeatedly to make the outer layer of the sweet potato strips evenly adhere to the oil and salt, and bake them in a 4-degree oven for 25 minutes, and you can get the job done. 22. Let your children eat more nuts and treat them as daily snacks. In fact, even the humble walnut kernel is full of protein and omega-3 fatty acids, and omega-3 fatty acids play an important role in strengthening the brain and enhancing the development of brain functions. 23. Is there a little guy who loves to eat meatballs at home? Then add some cereal, which is equivalent to adding healthy fiber to children. You can also string meatballs on popsicle sticks to attract him. 24. Children who ignore tomatoes, let them try ketchup. A spoonful of tomato sauce contains 3.5 grams of fiber, which is 2 grams more than an actual tomato. On weekdays, you can let your child dip in tomato sauce when eating vegetables, meat or cheese, and unconsciously increase nutrition. 25. Replacing your usual white flour with flour mixed with oats and miscellaneous grains can increase the fiber content by four times. 26. Children run away as soon as they see green vegetables? Adding a little sugar to cooked peas and mung beans to sweeten vegetables can solve this problem. 27, children will be obsessed with those delicious cheese desserts. Use several tall glasses to layer different kinds of cheese and fresh fruit. In contrast, skim cheese not only contains 1/3 of the calories of ordinary pudding, but also has the calcium needed by children aged 4-8 for half a day. 28, children love potato chips, you might as well use "pea crisp" or other vegetable puffed food to meet her requirements. Pea contains 5 grams of fiber, plus elements such as protein, vitamin A, vitamin C, calcium and iron. Besides, it contains almost no fat. 29. Buy a papaya for your child. It contains twice as much vitamin A and potassium as a peach. 3. Children prefer to eat the food that they help to make, so let them participate. Decorate sandwiches with dried fruits, make burritos with corn flour, and shred vegetables with both hands ... Perhaps, use his creative little hands to prepare a healthy and nutritious meal. In short, it is not difficult for children to eat happily and healthily.