Many parents want to know what is suitable for teenagers at the age of 13- 18, and what nutritional recipes can help teenagers grow taller? The following are 13- 18-year-old teenagers' nutrition recipes and practices that I have compiled for you, for reference only. Let's have a look.
13- 18-year-old teenagers' nutrition recipes and practices 1 1, recipe 1
Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs.
Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white and monosodium glutamate), and fried vegetables (200g of vegetables, 5g of vegetable oil, monosodium glutamate and salt).
Dinner: steamed bread (flour150g), lily shrimp (50g of shrimp, 25g of carrot, 25g of bell pepper, 5g of vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g of cabbage, 50g of dried bean curd, 50g of carrot, 50g of potato, 50g of beef and vegetable oil).
2. Recipe 2
Breakfast: millet porridge (millet100g), 250ml milk and poached eggs (50g eggs).
Lunch: rice (japonica rice150g), three shredded fish (50g lean pork, 50g carrot, 5g potato100g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), fried vegetables with mushrooms (200g green leafy vegetables, mushrooms).
Dinner: gold and silver rolls (flour100g, corn flour100g, sesame sauce, salt), steamed fresh fish (all kinds of fresh fish150g, vegetable oil 5g, onion, shredded ginger, salt), and garlic chrysanthemum (chrysanthemum).
3. Recipe 3
Breakfast: japonica rice cake (flour150g), 250ml milk, preserved eggs mixed with tofu (50g lead-free preserved eggs, 50g internal fat tofu).
Lunch: rice (japonica rice150g), scrambled eggs with garlic sprouts (garlic sprouts100g, eggs 50g, vegetable oil 5g, and appropriate seasoning), beef tenderloin with celery (50g lean beef, celery stalk100g, vegetable oil 5g, and appropriate seasoning), and spinach.
Dinner: black rice porridge (40g of japonica rice, black rice10g), steamed bread (flour150g), fried pork liver, 50g of pork liver, 50g of pea seedlings, 5g of vegetable oil, pepper, yellow wine, monosodium glutamate and salt), and stewed potatoes with kidney beans (25g of lean pork, appropriate amount of salt).
4. Recipe 4
Breakfast: 250ml milk, egg cake (flour150g, eggs 50g, sugar 25g).
Lunch: rice (japonica rice150g), shrimp tofu (tofu with inner fat100g, shrimp 50g, vegetable oil 5g, starch, monosodium glutamate and salt), fried vegetables (fresh vegetables150g, vegetable oil 5g, monosodium glutamate and salt).
Dinner: Pork and vegetable steamed stuffed bun (flour150g, lean pork 50g, seaweed150g, vegetable oil 5g, seasoning 5g), laver and egg soup (egg 50g, laver and seasoning 50g).
5. Recipe 5
Breakfast: Shrimp wonton (50g shrimp, vegetable100g, flour100g, proper amount of seasoning) and 250ml milk.
Lunch: rice (japonica rice150g), moo Shu pork (30g of shredded pork, 50g of eggs, 5g of vegetable oil, proper amount of fungus and seasoning), eggplant braised in sauce (30g of pork lean meat, eggplant150g, 5g of vegetable oil, proper amount of soy sauce and seasoning), and mung bean soup (mung bean).
Dinner: black rice steamed bread (black rice flour150g), sweet and sour sparerib (sparerib 300g, vegetable oil 5g, appropriate amount of seasoning), stewed tofu with oyster (oyster100g, tofu100g, vegetable oil 5g, coriander, onion, ginger, etc.
13- 18-year-old teenagers' nutrition recipes and practices 2 13-year-old children's nutrition breakfast recipes
Middle school students' nutritious breakfast recipes: minced meat porridge, bean paste bag, celery and dried bean curd.
Porridge with minced meat Ingredients: japonica rice, glutinous rice, minced meat, spinach and carrots.
Raw materials of bean paste bag: flour, red bean paste, preserved fruit,
Celery dried bean curd raw materials: celery, dried bean curd, shredded water bamboo, mushrooms.
How do teenagers eat breakfast to be the most nutritious?
Two kinds of food should not be eaten more.
One kind of food is mainly carbohydrate, because it contains a lot of starch and sugar, which can synthesize more serotonin with sedative effect when entering the body, which limits the vitality of brain cells and cannot mobilize their brains to the maximum extent, thus reducing the efficiency of work and study; The other kind is egg yolk and fried high-fat food. Due to excessive intake of fat and cholesterol and long digestion time, blood can accumulate in the abdomen for a long time, resulting in decreased blood flow in the brain, which leads to hypoxia in brain cells, and the brain is groggy and dull all morning.
Breakfast time is very important
The length of breakfast time directly affects the types of food eaten in breakfast and the digestion and absorption of breakfast nutrients. Therefore, a nutritious breakfast should include 15-20 minutes of concentrated meal time in addition to at least four types of food, because according to the 20 13 edition of the Dietary Guide for China Residents, it is best to ensure the breakfast time of15-. Therefore, for teenagers' breakfast, it is recommended to sit at the table and concentrate on eating.
Tips for healthy breakfast
1, eating breakfast immediately after getting up is prone to indigestion, and it is generally better to eat it 20 to 30 minutes after getting up.
2, people who have the habit of getting up early, breakfast can be arranged after 7 o'clock.
3. Don't eat too fast just because you are in a hurry, so as not to damage the digestive system.
4, breakfast should also be fixed at regular intervals, otherwise it will affect digestion and absorption.
5. The food eaten after breakfast can't replace breakfast, so it's unscientific to skip breakfast by adding meals.
6. Parents' role models are very important. Only when parents take the lead in eating a nutritious and healthy breakfast will children develop good breakfast habits.
13- 18-year-old teenagers' nutrition recipes and practices 3 1, cold-mixed Flammulina velutipes
Materials:
200g of Flammulina velutipes, one salted cucumber, one carrot, and proper amount of various auxiliary materials.
Practice:
Flammulina velutipes is cut off from the root with impurities, torn and washed; Wash carrots and cucumbers and shred them; Boil Flammulina velutipes in boiling water for about 30 seconds, remove, drain and cool; Scald shredded carrots in boiling water, remove, drain and cool; Adding salt, monosodium glutamate, chili oil, granulated sugar and minced garlic, and stirring evenly; Pour into the prepared ingredients; Drop a few drops of sesame oil and mix well.
Recommended reason: Cold-mixed Flammulina velutipes contains all essential amino acids, especially lysine and arginine, which have a good effect on enhancing intelligence, especially on children's height and intellectual development. It is known as "intelligence-enhancing mushroom" and "intelligence-improving mushroom" in many countries such as Japan, and it is very suitable for students to eat.
2. Stir-fry chicken nuggets
Materials:
Half a cooked chicken, all kinds of auxiliary materials.
Practice:
Cool the oil in a hot pan, and stir-fry the chicken pieces. Because the chicken is cooked, you can then stir-fry the green pepper, stir-fry the parsley until it is cut off, add a proper amount of salt and sugar, and stir-fry the green garlic leaves in the pan over high fire. A delicious and nutritious dish is ready.
Highlight: The so-called light taste means not eating less meat and more vegetables and fruits, but the taste should be light. Because micronutrients mainly exist in animal foods, these nutrients are very important to the body, especially for growing students.
cookbook
Breakfast: millet porridge (millet100g), 250ml milk and poached eggs (50g eggs).
Lunch: rice (japonica rice150g), three shredded fish (50g lean pork, 50g carrot, 5g potato100g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), fried vegetables with mushrooms (200g green leafy vegetables, mushrooms).
Dinner: gold and silver rolls (flour100g, corn flour100g, sesame sauce and salt), steamed fresh fish (all kinds of fresh fish150g, vegetable oil 5g, onion, shredded ginger and salt), and simmered meat. 50g, 5g of vegetable oil, garlic, monosodium glutamate and salt), green vegetable and shrimp soup (50g of green vegetables, 5g of vegetable oil, shrimp, monosodium glutamate and salt).
Extra food: seasonal fruit.
Principles of Nutrition Recipe Matching for Teenagers' Three Meals a Day
The energy and nutrient supply for breakfast, lunch and dinner should account for 30%, 40% and 30% of the total energy and recommended daily supply respectively. At the same time, we should also follow the principle of "eat well early, eat well at noon and eat less at night".
First, the staple food-such as rice, steamed bread, noodles, wowotou, sesame seed cake, corn, sweet potato, etc.-is 350-400 grams per day, depending on your appetite.
Second, fresh vegetables and fruits.
Eat about 300-500 grams of vegetables every day, among which the deep green leafy vegetables such as spinach, rape, water spinach and oil wheat vegetables should not be less than 150-300 grams; Eat 200-400 grams of fruit, but you can't replace vegetables with fruits.
Third, animal food.
That is, chicken, duck, fish and shrimp, meat, eggs and milk that ordinary students eat. Students should drink at least 300 ml of milk every day to get enough calcium. Eat eggs 1 piece and other animal foods such as chicken (duck), fish and meat * * *100 ~150g every day.
Fourthly, soybean and its products.
Eat about 40 grams of soybeans a day (a handful) and 50 grams of nuts a week (1 2).
Fifth, 25 grams of pure heat energy food edible oil.