Monday breakfast: soybean milk, gold and silver rolls, soy bean curd; Chinese food: noodles include noodles (pork, shrimp skin, eggs, tomatoes); Dinner with shredded tofu: fried bacon slices, Chinese cabbage, soft rice and spinach soup.
Tuesday breakfast: milk, oil and salt rolls, pork floss, Chinese food: tofu, stir-fried persimmon pepper, egg and tomato soup, soft rice dinner: pork and fennel buns, mixed with Jiang Dou.
Wednesday breakfast: rice mung bean porridge, thousand-layer cake, spiced dried bean curd Chinese food: steamed stuffed bun (pork, leek, shrimp skin, eggs), cucumber soup dinner: fried lentils with sliced meat, roasted loofah with yuba, soft rice and bean curd soup.
Thursday breakfast: milk, bean paste, peanuts Chinese food: chicken nuggets, diced eggplant with minced meat, winter melon soup, soft rice dinner: bone soup wonton, vegetarian fried wormwood stalks, steamed bread.
Friday breakfast: millet porridge, steamed bread, salted duck eggs Chinese food: beef and potato chips, tomato and melon, soybean soup, soft rice dinner: moo Shu pork (pork, eggs, yellow flowers, black fungus), steamed bread, loofah soup.
Saturday breakfast: milk, sweet and sour rolls, shredded sauerkraut Chinese food: three fresh jiaozi (minced meat, leeks, eggs, shrimps) Dinner: bean curd and liver powder, vegetarian fried core, cabbage soup and soft rice.
Sunday breakfast: corn porridge, sugar packets, minced meat. Chinese food: red-cooked chicken pieces, dry rice and winter melon soup, soft rice. Dinner: noodle soup (eggs, cabbage, minced meat), braised pork, sesame sauce roll.
In addition to three meals, you can also add snacks such as fruits in the morning 10 and at 3-4 pm.
To make a week's diet for children, we must first determine the diet for one day. To make a good diet, we must consider the following three aspects:
(1) Ensure that children can consume 1200 kcal and 40 grams of protein every day.
(2) In three meals a day, the heat energy in meals should be reasonably distributed, so that the heat energy provided by food in breakfast accounts for 25% of the whole day's food, lunch accounts for 35%, dinner accounts for 30%, and noon is 5- 10%.
(3) As far as various nutrients in food are concerned, heat production in protein accounts for 12- 14% of the total heat energy, of which fat accounts for 30-35% and carbohydrate accounts for 50-60%.
According to the basic amount of children's daily food, the breakfast arranged by the recipe is porridge, pork floss or egg congee and marinated tofu; Lunch is risotto with eggs, vegetables and minced meat or risotto with shredded potatoes and shredded vegetables with liver mud; Dinner is boiled noodles or eggs with minced meat and chopped vegetables, and milk is eaten twice in the afternoon as a snack for children. In addition to milk, you can also add about 25 grams of steamed stuffed buns, snacks or fruits to snacks in the afternoon.
Attachment: Four Seasons Recipes
(1) spring:
Recommended recipes:
Breakfast: egg soft cake 25g.
25-50g of rice and red bean porridge
Chinese food: stewed rapeseed tofu
Soft rice 50 grams
Noon: 50 grams of yam, barley and tofu.
Dinner: 50 grams of pork and spinach stuffed with jiaozi.
Egg soft cakes are made by mixing flour and eggs into batter, adding a little oil when the pot is hot, pouring the batter into it and spreading it into pancakes until it is slightly yellow. This kind of cake is soft, delicious and nutritious. Rape and spinach are rich in iron, which is beneficial to the absorption of iron when eaten with tofu and pork containing more protein.
Yam and barley porridge has the function of harmonizing stomach and strengthening spleen, and regular consumption can promote children's appetite and digestion and absorption.
(2) Summer:
Recommended recipes:
Breakfast: 25 grams, two rolls.
Milk 100 ml
Chinese food: fried mushrooms and cucumber soup.
Soft rice 25 grams
Noon: 50g of rice and mung bean porridge.
Dinner: 50g of tomato and egg noodles.
Two-color roll is a small roll with white flour as the skin and corn flour as the stuffing. They are yellow and white, which can easily arouse children's appetite. Corn flour contains a lot of crude fiber, has high heat energy and has a laxative effect. Cauliflower is rich in vitamin C, which is necessary for the synthesis of bones, teeth, microvessels and connective tissue cells, and can also promote the absorption of iron, which is extremely important for children.
(3) Autumn:
Recommended recipes:
Breakfast: custard 25g.
Card paper roll 25g
Chinese food: Fried tofu with mushrooms.
Soft rice 50 grams
Noon: glutinous rice lotus root
Dinner: 25g pork and wax gourd stuffed with jiaozi.
25-50g of millet porridge
Mushrooms are often used as condiments because of their high prices. It contains more protein than ordinary vegetables, and contains a variety of trace elements. Tricholoma, a mushroom, is rich in phosphorus, which can provide 1620 mg of phosphorus per100 g. Phosphorus and calcium are the main components of bones and participate in the formation of cell membranes.
In glutinous rice lotus root, the lotus root is cut into sections about 6 cm long, the soaked glutinous rice is filled into the holes of the lotus root, then steamed in a pot until cooked, and a little brown sugar is sprinkled when eating.
(4) In winter:
Recommended recipes:
Breakfast: Melaleuca cake 25g.
Soybean milk100-150g
Chinese food: fish and egg soup
Soft rice 50 grams
Noon: 50 grams of red bean porridge
Dinner: 50 grams of pork and cabbage buns.
Radish soup
It is very important to provide children with enough protein every day. The nutritional value of protein mainly depends on whether its quality and quantity meet the needs of human life activities. Foods that contain a lot of protein and are easily used by people include meat, including fish, milk and eggs. Beans are plant foods with high content in protein, and peanuts and walnuts also contain more protein.
Most of the ingredients in the above recipes are rich in protein, but it should be noted that eating too much protein-rich food will inhibit children's appetite, so it should be eaten alternately with vegetables and other foods to provide children with a balanced diet and promote physical development.