Let's take a look at a balanced diet. The three macro nutrients (protein, fat and carbohydrate) needed by the human body can generate energy during metabolism in the body, which is called "productivity nutrients".

1 g fat =9 kcal

1 g protein =4 kcal.

1 g carbohydrate =4 kcal

Food can generally be divided into five categories, including sweet potatoes, vegetables and fruits, livestock, fish, eggs and milk, soybean nuts and oils.

Different foods contain different nutrients and types, and no food can meet all the energy and nutrients needed by the human body. Therefore, food is diverse, eat three meals well, and reduce the substitution of snacks!

For children of different months and grades, China Nutrition Society gives daily nutrition advice, also known as "Dietary Pagoda":

In addition, if it is winter, on the one hand, in order to keep the body temperature constant, children need to consume more nutrients to generate heat energy to resist the cold; On the other hand, in order to meet the needs of growth, the demand for food has also increased. Therefore, the diet should have enough calories. Compared with preparing meals in summer, the intake of protein and fat should be increased.

Second, pay attention to complementarity

Complementary operations, such as kindergartens can't eat knife-changing food or let children do it themselves, and children can try to make sandwiches at home for breakfast and dinner;

Another example is kumquat and winter jujube, which are rich in nutrition but with stones. Considering safety factors, they cannot be eaten in kindergartens, so they are arranged to be replenished at home.

The tastes are complementary. For example, lunch is mainly light, and dinner is adjusted to sour and sweet tomato juice.

Complementing each other, such as eating poultry at noon and using fish and shrimp for dinner, to ensure a balanced diet throughout the day.

Third, pay attention to collocation

According to the principle of several collocation of children's diet, kindergartens start with balanced collocation. The general principle is to achieve a balance between meat and vegetables, alternate drying and thinning, and mix rice flour with coarse grains.

In addition, we should also pay attention to the combination of salty and sweet, dark vegetables and light vegetables, which can not only supplement various nutrients, but also make children's appetite open.

Fourth, pay attention to diversity

In all-weather nutrition recommendation recipes, we should pay attention to food diversity and enrich the types of ingredients as much as possible. Ideally, 30 varieties can be consumed in one day, and about 150 varieties can be consumed in one week. Lunch and dinner are not repeated in the menu for one week.

Children's staple food should be rice porridge, wheat paste, soft rice, dried noodles, bread, steamed bread, steamed buns, dumplings, wonton, milk, soybean milk, etc., and the raw materials used, such as rice, millet, corn flour, cereal, flour and potatoes, should be alternated.

Non-staple food should be mixed with vegetables and meat, and raw materials such as bean products, chicken and duck blood, eggs, livestock and poultry, fish and shrimp skin, seaweed, kelp and other seafood are also used in turn.

For snacks, lotus root starch, jujube paste, red bean porridge, cakes, biscuits, mung bean soup or milk and soybean milk are the first choice.

Five, the law of eating.

You can eat a fresh fruit about 30 minutes after a meal.

Under normal circumstances, take the main meal 3 times a day, and take snacks 2 times between main meals. After dinner, do not eat anything except fruit, especially avoid sweets before going to bed, so as to ensure the best sleep state and prevent dental caries.

Sixth, drinks

One of the physiological characteristics of children is that they are susceptible to thirst, so they should be supplemented with more water. The best drink for children is warm water.

Cool drinks, ice cream, Coca-Cola, coffee, tea, fruit milk or sour milk should be drunk less or not, and sweets and sweets should be eaten less before meals, so as not to affect appetite and normal meals.