Abstract: The growth and development of primary school students gradually slows down, but at this time, intellectual development is rapid, study is intense, and physical labor increases, so the nutritional requirements are still high, so breakfast must pay attention to nutrition. Insufficient nutrition can lead to stunted growth and symptoms of anemia in children. When matching breakfast for primary school students, you must pay attention to meeting the basic energy needs, diversifying the diet, and balancing nutrition. Next, let’s take a look at the recommended nutritional breakfast combinations for primary school students. 1. Recommended breakfast recipes for primary school students for the week 1
Monday
Breakfast: steamed buns and strawberry jam, milk (or soy milk), 1 boiled poached egg, pickled cucumber.
Fruit: 1 tomato or white radish.
Tuesday
Breakfast: corn flour steamed buns, milk (or soy milk), 1 braised five-spice tea egg, fermented bean curd (1/4 piece).
Fruits: 3 to 4 loquats (or longevity fruits).
Wednesday
Breakfast: fresh meat buns, milk (or soy milk), salted duck egg (half), vegetarian stir-fried three shredded vegetables (lettuce, white radish, carrot).
Fruit: One pear or one piece of watermelon.
Thursday
Breakfast: Applesauce rolls, milk (or soy milk), 1 poached egg, fried soaked cowpeas.
Fruit: 1 banana (or cucumber).
Friday
Breakfast: Sauce meat buns, milk (or soy milk), vegetarian fried shredded vegetables (lettuce, white radish, carrot), 2 quail eggs.
Fruits: 1 to 2 kiwis (or peaches).
Saturday
Breakfast: bread, milk (or soy milk), 1 fried egg, braised spiced dried tofu.
Fruits: 5 to 6 strawberries (or plums).
Sunday
Breakfast: sesame sauce rolls, milk (or soy milk), 1 boiled egg, black bean anchovies.
Fruit: 1 apple.
2. One-week breakfast recipe plan for primary school students 2
Monday
Breakfast: minced meat and vegetable porridge, bean paste buns, celery and dried tofu
Minced meat and vegetable porridge: japonica rice, glutinous rice, minced meat, spinach, carrot.
Bean paste buns: flour, red bean paste, preserved fruit, lard.
Dried celery and tofu: celery, shredded dried tofu, shredded wild rice, and shiitake mushrooms.
Tuesday
Breakfast: oatmeal, vegetable and meat buns, assorted pickles
Oatmeal: oatmeal, shredded ham, grated carrots, coriander.
Vegetable and meat buns: flour, minced meat, pickled cabbage, dried tofu, mushrooms
Assorted pickles: Chinese cabbage, mustard mustard, cucumber, pepper, etc.
Wednesday
Breakfast: black date porridge, fresh meat dumplings, dried bamboo shoots and tofu
Black date porridge: japonica rice, glutinous rice, horse sprout dates, walnuts.
Fresh meat dumplings: flour, minced meat, winter bamboo shoots, and mushrooms.
Dried radish shoots and tofu: radicchio shoots, dried tofu, carrots, and shiitake mushrooms.
Thursday
Breakfast: preserved egg porridge, jam buns, pickled vegetables and minced meat
Preserved egg porridge: japonica rice, glutinous rice, preserved eggs, celery, ham.
Jam bag: flour, jam, walnuts, milk.
Pickled cabbage with minced meat: pickled cabbage, minced meat, potatoes, carrots.
Friday
Breakfast: Vegetable and meat wontons, ginkgo cake, quail eggs
Vegetable and meat wontons: flour, minced meat, pickled cabbage, shiitake mushrooms, and ginger.
Ginkgo cake: glutinous rice, japonica rice, ginkgo, walnuts, raisins
Quail eggs: quail eggs, mung bean sprouts, green pepper shreds.
Saturday
Breakfast: milk and fruit soup, fresh meat dumplings, beef and potato cubes
Milk and fruit soup: milk, apples, oranges.
Fresh meat green dumplings: glutinous rice, vegetable juice, minced meat, mushrooms, winter bamboo shoots, and minced ham.
Beef and potato dices: beef, potatoes, carrots, bell peppers.
3. Weekly breakfast recipe plan 3 for primary school students
Monday: milk, steamed buns, soy milk, steamed eggs, mixed with lettuce strips
Tuesday: soy milk, sesame seed cakes, Boiled peanuts, soy sauce beef, rice porridge
Wednesday: milk, bread, fried tofu shreds, carrot shreds, boiled eggs
Thursday: soy milk, rolls, mixed kelp and cabbage shreds, salty Duck eggs, rice porridge
Friday: milk, xiaolongbao, mixed cucumber, soy milk
Saturday: soy milk, cake, mixed bean sprouts and vermicelli
Sunday: milk, Egg pancakes, cold sea cabbage, and rice porridge
What to pay attention to when pairing breakfast with primary school students
1. To meet energy needs
Daily energy set by the World Health Organization The supply is 2200 kilojoules for 7 to 9 year olds, 2600 kilojoules for boys aged 10 to 12 years old, and 2340 kilojoules for girls. The amount of protein required increases with the increase in activity ability and muscle development. It is 60 grams per day for 7 to 10 years old and 70 grams for 10 to 13 years old. High-quality protein should be ensured, and its energy supply should account for 12 to 14 of the total energy. .
2. The meal should be diverse
Breakfast should not be too single, the meal should be diverse and sufficient. We match the staple and non-staple foods with coarse and fine grains according to the season and supply conditions, with suitable meat and vegetables, dry and wet foods, and provide more dairy and soy products to ensure adequate calcium supply.
3. Nutrition must be balanced
Breakfast must be rich and high-quality, not only full but also good. First of all, you must have staple food to provide enough energy. Due to the rapid growth of bones, the demand for minerals, especially calcium, is very high. Sufficient amounts of other trace elements such as zinc, iron, copper, etc. and various vitamins must also be taken in. The intake of fat should not be too high. The energy it provides accounts for about 25 to 30% of the energy, 1/2 of which comes from vegetable oil.