Kindergarten usually has three meals at two o'clock, namely breakfast, breakfast, lunch and dinner.

2. A nutritious diet

Every family that sends their children to kindergarten hopes that their children will not only have enough to eat, but also eat well. What kind of meal is a good meal with rich nutrition? Mother Xiaoxi analyzes it from the following five aspects:

(A) the human body needs nutrition

Nutrients needed by human body include carbohydrates, protein, lipids, vitamins, minerals, water and dietary fiber, among which carbohydrates, protein and fat are energy-supplying substances, which can provide energy for human body. Then you may think, what kind of food can you eat to meet these nutrients that the human body needs? Don't worry, mother Xiaoxi will show you the classification of food first.

(2) Food classification

Food can be divided into five categories:

Category I: cereal potatoes, including cereals (including rice, wheat, corn, millet, barley, oats, buckwheat, etc. ) and potatoes (including potatoes, sweet potatoes, cassava, etc. ). Because miscellaneous beans (including red beans, kidney beans, mung beans, peas, broad beans and so on. ) They are usually eaten whole, and they are often used as staple food materials, so they are also placed in this category. This kind of food is rich in carbohydrates and is what we usually call the staple food.

The second category: vegetables and fruits, rich in vitamins, minerals and dietary fiber.

Category III: Animal foods, namely livestock, poultry, fish, eggs and milk, can provide sufficient protein.

The fourth category: soybeans (including soybeans, black beans and green beans) and nuts, which mainly provide protein, fat, minerals, B vitamins and vitamin E.

The fifth category: pure energy foods, such as edible oil and sugar.

After understanding the classification of food, some people may still question how to eat it to be nutritious. This is the next question that Xiaoxi's mother will discuss, "the diversity of food".

(c) Types of food

For babies under 6 months, except breast milk, no food can meet the energy and all the nutrition needed by the human body. Therefore, only a diet composed of a variety of foods can meet the human body's demand for energy and various nutrients. The types of food are quantified according to the types. It is suggested that the average number of foods that are not repeated every day should be above 12 and above 25 kinds per week, excluding edible oil and condiments. Some people may think, among the above five types of food, how are the daily 12 foods and the weekly 25 foods distributed? Don't worry, mother Xiaoxi has already tidied up!

1. Cereals, potatoes and miscellaneous beans: 3 kinds per day on average and at least 5 kinds per week;

2. Vegetables and fruits: average 4 kinds per day, at least 10 kinds per week;

3. Livestock, poultry, fish and eggs: an average of 3 species per day and at least 5 species per week;

4. Milk, soybeans and nuts: 2 kinds per day on average and at least 5 kinds per week.

According to the dining order, there are 4-5 varieties for breakfast (including breakfast), 5-6 varieties for lunch (including noon) and 4-5 varieties for dinner.

Maybe everyone will still have questions, how to do so many kinds? It doesn't matter. Mother Xiaoxi has figured out a way for everyone.

It is not difficult to have a variety of foods.

You can easily diversify your food by using the following three methods.

1. Choose various small portions of food.

When children eat, choosing "small portions" can make children eat more kinds of food and richer sources of nutrition.

2. Similar food exchange

Rice, flour, steamed bread and porridge are interchangeable; Sweet potato and potato are interchangeable; Lean pork, chicken, beef, mutton and duck are interchangeable; Fish, shrimp and shellfish are interchangeable; Milk, yogurt and cheese are interchangeable.

3. Clever collocation and good nutrition

(1) Matching thickness: When making staple food, rice can be eaten with miscellaneous grains and beans. Eight-treasure porridge and miscellaneous grains porridge are good ways to achieve matching thickness;

(2) Combination of meat and vegetable: it can improve the color, aroma and taste of dishes and increase the variety of food, such as fried shredded pork with sour bamboo shoots and stewed beef with carrots.

(3) Color matching: The rich colors of food can not only stimulate the baby's appetite, but also satisfy the diversity of food, such as rural cooking (can be matched with cauliflower, broccoli, carrots, yam, fungus and so on. ).

Some people may still wonder, since there are all kinds of food, are these foods evenly distributed in quantity? That's not true. We should give priority to cereals on the basis of food diversification.

(5) mainly cereals.

Cereal food is rich in carbohydrates, which is the most economical and important food source to provide energy for human body, and can ensure the normal growth and development of children and adolescents.

Three. Xiaoxi's mother concluded

Having said that, I hope parents can learn about their children's diet in a day through kindergarten recipes. If there are any deficiencies, we will supplement some after class or at the weekend. To sum up, three points.

The first point: three meals should have staple food and vegetables, at least one of livestock, poultry, fish, eggs and milk, and fruits are usually placed at breakfast and noon;

The second point: on average, there are more than 12 kinds of food that are not repeated every day and more than 25 kinds every week;

The third point: it is a habit to cultivate children to drink milk. Children aged 2-4 years old average 500 ml per day, and children aged 4-6 years old average 350-500 ml per day.