Matching, dry and thin matching. The following is a week of summer recipe table for reference.
Monday
Breakfast: soy milk, gold and silver rolls, soy sauce tofu
Chinese: lo mein (pork and shrimp, eggs, tomatoes), shredded tofu
Dinner: sliced meat fried smoked dried, baby bok choy, soft rice, spinach soup
Tuesday
Breakfast: milk, oil and salt rolls, meat floss
Chinese: minced pork and tofu, Vegetarian fried persimmon pepper, egg tomato soup, soft rice
Dinner: pork and fennel buns, mixed river beans
Wednesday
Breakfast: rice and mung bean congee, lasagna, five-spice tofu jerky
Chinese food: buns (pork, leeks, shrimp, eggs), cucumber soup
Dinner: sliced meat fried lentils, roasted bamboo with loofah, soft rice, tofu soup
Thursday
Breakfast: milk, bean paste buns, peanut rice
Chinese food: chicken nuggets, minced pork and diced eggplant, winter melon soup, soft rice
Dinner: wontons in bone broth, veggie fried artemisia stalks, small nests
Friday
Breakfast: millet porridge , steamed buns, salted duck eggs
Chinese food: beef and potato nuggets, tomatoes and winter melon, soybean soup, soft rice
Dinner: moo shu pork (pork, eggs, yellow flowers, black fungus), steamed buns, squash soup
Saturday
Breakfast: Milk, sweetened sesame rolls, shredded salted cabbage
Chinese food: three fresh dumplings (minced meat, leeks, eggs, shrimp)
Dinner: tofu with minced liver, stir-fried vegetables with vegetables and cores, Chinese cabbage soup, soft rice
p> Sunday
Breakfast: cornmeal porridge, sugar buns, meat floss
Chinese food: braised chicken pieces, seaweed and winter melon soup, soft rice
Dinner: noodle soup (egg, baby bok choy, minced meat) braised pork, sesame rolls
In addition to the three meals, you can also add fruit, snacks and other intermediate food at about 10 a.m. and 3-4 p.m.
Three to six years old is a critical age for children's growth and development, so nutrition experts have repeatedly reminded parents to provide children with reasonable meals so that the nutrients they contain can fully meet their needs.
What to feed your child? A simple question, but one that often gives parents a headache. There is always the fear that children are not getting enough (and more importantly, balanced) nutrients, and that this is affecting their growth and development.
The parents' concern is not unfounded. 3-6 years old is the critical age for children's growth and development, when children have a larger portion of their material needs than adults for growth and development. Therefore, nutrition experts have repeatedly reminded parents to provide children with a reasonable diet so that the nutrients they contain can fully meet the needs.
What to eat? How much?
There is no standard for what foods each child should eat every day and in what quantities, because the basis for determining the type of food should be determined by the nutrients contained in the food, which are the basic substances that supplement children's growth and development. In China's Nutrition Society to develop the "Chinese residents of the dietary nutrient reference intake" in at least dozens of nutrients developed in the reference intake, basically is divided into energy, protein, lipids, carbohydrates, macronutrients, micronutrients, fat-soluble vitamins, water-soluble vitamins, other dietary components, and so on.
The reference daily intakes of major nutrients for children aged 3-6 years are listed in the table below for reference:
3 years old Calories (kilojoules) 5530
Protein (grams) 45
Fat (grams) Fat produces 30% of total calories
Vitamin A (micrograms) 500
Vitamin B1 (mg) ) 0.6
Vitamin B2 (milligrams) 0.6
Vitamin C (milligrams) 60
Calcium (milligrams) 600
Iron (milligrams) 12
Zinc (milligrams) 9
Calories at 4 years of age (kilojoules) 5940
Protein (grams) 50
Fat (grams) Fat produces 30% of total calories
Vitamin A (mcg) 600
Vitamin B1 (mg) 0.7
Vitamin B2 (mg) 0.7
Vitamin C (mg) 70
Calcium (mg) 800
Iron (mg) 12
Zinc (mg) 12
5 years old Calories (kilojoules) 6480
Protein (grams) 55
Fat (grams) Fat produces 30% of total calories
Vitamin A (micrograms) 600
Vitamin B1 (milligrams) 0.7
Vitamin B2 (milligrams) 0.7
Vitamin C (milligrams) 70
Calcium (milligrams) 800
Iron (milligrams) 12
Zinc (milligrams) 12
Calories (kilojoules) at age 6 years 6,880
Protein (grams) 55
Fat (grams) Fat produces 30% of total calories
Vitamin A (micrograms) 600
Vitamin B1 (mg) 0.7
Vitamin B2 (mg) 0.7
Vitamin C (mg) 70
Calcium (mg) 800
Iron (mg) 12
Zinc (mg) 12
*Calories differ between men and women; data in this table are taken from the average of men and women
The table is clear, but doesn't seem to solve the problem. For the average mom or dad, it's very difficult to translate the nutrient reference intakes in the table above into the food that your child eats every day. Therefore, here we compile several meals for parents to choose from based on the nutrient intake requirements, combined with foods available in the market, and with reference to common kindergarten recipes. (Because of the limitations of data collection, the recipes provided here are closer to the tastes of northern cities; for readers in the south, I'm afraid they will need to be adjusted a bit more according to their own children's eating habits.)
Since the reference intake of nutrients for children aged 3-6 years has not changed much, the following is only an example of a 4-year-old child:
Recipe 1: (a flawed recipe)
Breakfast: fruit cake, milk
Midday: rice, sliced chicken with hibiscus (carrots), cabbage stir-fried with veggies, tomato and egg soup
Dinner: rice, stir-fried fresh mushrooms with minced meat, stir-fried vegetables with dried tofu, shrimp and egg soup
Dinners: rice, stir-fried fresh mushrooms with minced meat, stir-fried vegetables with dried tofu, shrimp and egg soup with dried tofu. , fried greens with dried tofu, winter melon soup with shrimp skin and cilantro
Fruit: rutabaga
Which: 110g rice, 35g noodles, 15g chicken, 15g pork, 25g egg, 100g cabbage, 15g tomato, 20g carrot, 100g greens, 20g dried tofu, 100g rutabaga, 250g milk, 10g oil, 50g freshly ground pork, winter melon 10 grams, shrimp skin (omitted).
Analyze the nutrient content of the above foods:
Intake
Calories (kJ) 3822
Protein (g) 34.9
Fat (g) 24.9
Vitamin A (mcg) 345.7
Vitamin B1 (mg) 0.47
Vitamin B2 (mg) 0.7
Vitamin C (mg) 88
Calcium (mg) 537
Iron (mg) 9.3
Zinc (mg) 5.0
Referred Intake
Calories (kilojoules) 5530
Protein (g) 50
Fat (g) )
Vitamin A (mcg) 600
Vitamin B1 (mg) 0.7
Vitamin B2 (mg) 0.7
Vitamin C (mg) 70
Calcium (mg) 800
Iron (mg) 12
Zinc (mg) 12
Comparison %
Calories (kilojoules) 69
Protein (grams) 70
Fat (grams) 25
Vitamin A (micrograms) 58
Vitamin B1 (milligrams) 67
Vitamin B2 (milligrams) 100
Vitamin C (milligrams) 126
Calcium (milligrams) 67
Iron (mg) 78
Zinc (mg) 42
From the above table, it can be seen that except for vitamin B2 and vitamin C, which can meet the standards recommended by the Institute of Nutrition, all other nutrients counted in the table do not meet the requirements.
Steamed Lily and Cucumber
Lily contains high amounts of phosphorus and starch, but also contains 17 amino acids, carotene, protein, fat, and vitamins required by the human body. Lily and cucumber with the preparation of dishes, nutritional value is higher, can promote the growth and development of young children.
Raw materials:
Fresh lily 125, 100 grams of cucumber, 20 grams of oil, monosodium glutamate, salt, onion and ginger a little.
Making:
1, the fresh lily choose to wash clean, let nature take its course to split the petals, break apart.
2, cucumber washed, cut into thin slices about the size of the lily.
3, pot on the fire, put the oil is hot, with onion and ginger fried incense, and then into the lily and cucumber slices slightly fried, to four mature, into the salt, to be fried to nine mature, into the monosodium glutamate into it.
4, this dish should be eaten now fried, fried vegetables can not put soy sauce, otherwise there will be a bitter taste.
Features:
White and green, savory taste, slightly with the natural sweetness of the lily itself.
Shredded pork stir-fried with kelp
Kelp is rich in iodine and calcium, which can promote the growth of bones and teeth, and is an indispensable health food for children's growth, and also contains more iron, which can prevent pediatric iron deficiency anemia. Kelp and pork match, nutritional price is higher and more comprehensive. Young children often eat this dish, will be more healthy growth.
Raw materials:
50 grams of fat and lean pork, 100 grams of kelp, 15 grams of vegetable oil, soy sauce, salt, sugar, onion and ginger, a little bit of water starch.
Making:
1, the kelp washed, cut into thin filaments, into the pot steamed for 15 minutes, such as kelp soft, take out for use. Kelp should be hair through, steamed rotten, shredded kelp and shredded meat should not be cut too long.
2, the fat and thin moderately pork with clean water, cut into shredded meat.
3, pot on the inflammation, put the oil, hot into the shredded meat, stir-fry 1-2 minutes with high heat, add onion and ginger, soy sauce and mix well, into the kelp, water (to diffuse over the kelp to the extent of), salt, sugar, and then stir-fry with fierce inflammation for 1-2 minutes, thickening with wet starch out of the pot that is complete.
Features:
Thick texture and tender meat, fresh flavor.
Shrimp and cucumber slices
The prawns contain protein, fat, carbohydrates, iron, calcium, iodine and vitamin A, vitamin B1, vitamin B2 and niacin. Prawns are sweet, salty and warm in nature, which strengthens the spleen and warms the stomach, and strengthens the yang and kidneys. This dish is suitable for children to eat, can be fit and strong body.
Raw materials:
50 grams of prawn meat, 250 grams of cucumber, 10 grams of soy sauce, 5 grams of starch, cooking wine, green onion, ginger, salt, 10 grams of cooking oil.
Making:
1, the shrimp shell, pick the back of the mud intestines, wash, cut into thin slices, with cooking wine, soy sauce, scallions, ginger plus water, soak for 1 hour; starch with a little water adjusted; cucumber washed, cut into slices.
2, the pan into the oil on the heat, will be dipped into the shrimp slices of starch juice, fried in the frying pan, set aside in the side of the pan, with the remaining oil to fry the cucumber slices, then the shrimp slices will be set aside down with the cucumber with the frying, add salt, fry a few times with a high flame, that is, into.
Features:
Shrimp fresh, cucumber fragrant, flavorful and palatable.
Braised cauliflower with ham
Cauliflower is rich in nutrients, containing protein, fat, phosphorus, iron, carotene and vitamin C, vitamin A, etc., especially vitamin C is rich in vitamin C, containing 88 milligrams per 100 grams, second only to chili peppers, which is one of the highest content in vegetables. Its texture is tender, taste sweet and fresh, easy to digest, and beneficial to the protection of blood. Children's consumption is favorable to healthy growth.
Raw materials:
50 grams of ham, 200 grams of cauliflower, 20 grams of cooking oil, 10 grams of salt, 3 grams of monosodium glutamate (MSG), 30 grams of broth.
Making:
1, cut the ham into slices, cauliflower washed, broken into small pieces, scalded with boiling water, spare.
2, the pan into the oil is hot, the cauliflower will be put into the pan to stir fry, stir fry until it will be cooked, add the ham slices, stir fry until half-cooked, add salt, add a small amount of broth (or water), burn until cooked plus monosodium glutamate can be.
Features:
The color of the dish is elegant, the taste is light, and the soup is clear.
Shredded chicken braised cabbage
Chicken is rich in protein, fat, vitamin B1, vitamin B2, niacin, vitamin E, lecithin, iron, calcium, phosphorus, sodium, potassium and other ingredients. According to Chinese medicine, chicken has the effect of warming the gas, replenishing the essence and marrow, and strengthening the waist and bones. Children should eat more chicken, can also be brain-healthy.
Raw materials:
50 grams of raw chicken breast, 200 grams of cabbage stalks, 10 grams of starch, 5 grams of salt, green onions and ginger, half an egg, 5 grams of cooking oil.
Making:
1, first of all, wash the chicken, cut into shreds, with egg white, salt, part of the starch, cooking wine, mix well, cut the cabbage into long sections, and then cut into shreds.
2, pot with cooking oil and onion, ginger, burned to a slight heat, then wait for the oil to cool, and then put the chicken wire in the pot over the oil, with chopsticks, do not make it into a ball, and then set aside.
3, leave oil in the pot, put into the shredded cabbage, stir-fry to eight mature, add a little salt, and pour the shredded chicken, stir-fry, the remaining starch with a small amount of water to mix, put into the thickening, and wait for the juice is thick into.
Features:
Meat and fresh vegetables, light and delicious flavor.
Colorful spinach
This dish uses a variety of raw materials prepared, nutritious and comprehensive, colorful and delicious, can make the baby do not like to eat spinach to eat. It is suitable for babies aged 4-6 years old.
Raw materials:
Spinach 350 grams, 2 eggs, 25 grams of cooked ham, 25 grams of asparagus, 25 grams of fungus, 20 grams of sesame oil, 7 grams of salt, 2 grams of monosodium glutamate (MSG), 4 grams of ginger.
Production:
1, will be clean spinach, put into a pot of boiling water, slightly scalding, fished into the cold water to cast cool, squeeze the water, cut into soybean-sized d, on the plate, standby.
2, the asparagus with water cooked; fungus clean, into the pot of boiling water blanch.
3, will be 2 eggs into a bowl, add a little salt, monosodium glutamate, stir, with a small fire steamed into an egg custard, and then with ham, asparagus, fungus, are cut into soybean-sized dice.
4, spinach, egg custard, ham, asparagus, fungus together, add refined salt, monosodium glutamate mix well. Ginger fried in hot sesame oil, poured into the spinach, mixed well into the plate.
5, spinach should be scalded, asparagus should be cooked, so that raw health.
Features:
Beautiful color, tender and light.
Sweet and Sour Lotus Root Slices
In the hot summer, children often have high internal heat. Lotus root eaten raw can cool the blood and stop bleeding, clear heat and quench thirst, suitable for summer consumption, it is a good food to eliminate summer heat and generate fluids. This product is suitable for children to eat in summer.
Raw materials:
200 grams of fresh lotus root, 20 grams of sugar, 10 grams of vinegar, 4 grams of sesame oil.
Making:
1, scrape the skin off the lotus root, cut off the lotus root section, wash, and then scalded with boiling water for 3 minutes.
2, cut the lotus root into small slices, put into a basin, add sugar, vinegar, sesame oil, mix well to become.
Features: crispy and fragrant, sweet and sour.
Cucumber with cuttlefish
Cuttlefish contains polypeptide substances, protein, fat, carbohydrates, vitamin B1, vitamin B2, niacin, calcium, phosphorus, iron and other ingredients, there is a nourishing blood and nourishing yin, replenish the heart through the veins, the benefit of the efficacy of the strong will; cucumber taste sweet, cold, clearing the heat and detoxification, diuretic and swelling. The two together, have the effect of weight loss, suitable for obese children to eat.
Raw materials:
250 grams of cucumber, 500 grams of frozen small cuttlefish, red oil, seafood sauce, grinding black bean sauce, ginger, white sesame seeds, soy sauce, sugar, vinegar, water starch, wine, sesame oil, 50 grams of each, a little peanut oil.
Making:
1, small cuttlefish thawed, washed, and then soaked in hot water, fished out and drained; white sesame seeds in a not too hot pan slightly fried.
2: Mix 1 tsp soy sauce, 1-2 tsp sugar, 1-2 tsp vinegar and water starch with a little water to make a sauce, set aside.
3: Combine the red sauce, seafood sauce and black bean paste with the dressing in a bowl and mix well.
4, the pot of peanut oil (or soybean oil), under the ginger particles burst incense, and then into the wine, into the sauce stir-fried well.
5: Cook the cuttlefish in the wok until the sauce dries up, drizzle with sesame oil and sprinkle with sesame seeds.
6, cucumber clean, cut into slices, put into the plate. Put the cuttlefish, sesame oil and sesame seeds on the cucumber and serve.
Features:
Cucumber is fresh, crisp and cool, cuttlefish is fresh and fragrant.