Children aged 3-5 have three meals a day.
Food types and intake:
1, cereal:
Recommended intake: cereal 100g, potato 25g；;
Important suggestions: it is best to choose one-third of whole grains and miscellaneous beans, and pay attention to cooking methods;
2. Vegetables and fruits:
Recommended intake: 250g vegetables,150g; Fruit;
Important suggestions: choose a variety of fresh vegetables, dark vegetables should account for more than half, and eat fruits every day;
3. Fish, eggs and lean meat
Recommended intake: 25g of livestock meat, 20g of aquatic products and 30g of eggs;
Important suggestions: give priority to fish and poultry, eat lean eggs and don't throw away the yolk;
4. Dairy products, soybeans and nuts
Recommended intake: soybean 15g, nuts 5g, dairy products 500g；;
Important suggestion: eat dairy products every day, including liquid milk, yogurt and cheese; Often eat soy products, such as tofu, dried beans, etc.;
5. Edible oil and salt
Recommended intake: 20g cooking, 5g salt;
Important suggestions: cultivate light eating habits and eat less Gao Yan and fried food;
Recommended recipes for 3-5 years old.
Tip: 1, cultivate light eating habits;
2. The amount of drinking water is about 1000ml per day, boiled water;
(Note: The dietary guidelines for China residents are marked as 1000- 1500ml).
3, eat dynamic balance: encourage outdoor sports or swimming, it is best to carry out 60 minutes of activities every day; For example, walking, cycling, gymnastics, swimming, volleyball, hide and seek, dancing, sliding and so on.
Remarks:
The meal plan is designed according to the energy level of 1200- 1300kcal, which is generally suitable for girls aged 3-5 and boys aged 3-4. Protein and fat in this diet provide about 18% and 30% of energy, respectively. For a specific individual child, the energy demand level is only an estimate. You need to know your child's current weight and monitor the weight gain and change, and judge that eating meat needs to adjust energy intake.
Extended example reading: I have written three meals a day for Miao chickens for your reference;
In summer vacation, 5-year-old Miao chicks (Miao Ma) have three meals a day.
Further reading: "Let the baby fall in love with eating series articles"
1, let the baby fall in love with eating the first step (Miao Ma)
2, let the baby fall in love with eating Step 2: Increase hunger (Miao Ma)
3, let the baby fall in love with eating the third step-exercise chewing ability (Miao Ma)
4. Reveal the nutrients that increase appetite-let the baby fall in love with eating the fourth step.
5. Let children fall in love with eating. End: 3 days to promote digestion and share recipes.