Children aged 3-6 always need the care of their families. Parents can pay more attention to their children's nutrition. After all, these years are the most critical years for their development, and they must not be sloppy. Below I share the meal plan for children aged 3 to 6.

Meal plan for children aged 3-6 1 Provide reasonable and comprehensive nutrition for children.

Children aged 3-6 grow and develop rapidly, so comprehensive and reasonable nutrition is very important. First, to have enough protein, protein is extremely important for building a strong body, and the main component of muscle and blood is protein. Children aged 3-6 must take 50g of protein every day. Take the protein needed by the human body.

Children's recipes: formulate scientific, reasonable and balanced nutrition recipes.

The nutrition supply is completely balanced. Children must get protein, fat, carbohydrate, water, trace elements and vitamins every day. According to the different nutrients required by different ages, adjust the food structure and constantly improve the nutritional model of children's diet. The amount of food we provide to children every day is determined according to the amount of various nutrients recommended by China Nutrition Society.

Our meal

A, it ensures that children's daily diet is full and balanced, forming the nutritional characteristics of China, with plant food as the main food, animal food as the supplement, and grain as the main energy source.

B, there are various kinds of food. Pay attention to the diversification and rationalization of food varieties, and arrange to eat about 15-20 kinds every day and 70-80 kinds every week. There are about 130- 140 kinds of dishes every month, and there are basically no repeated dishes and snacks in a week. The food is different, that is, the variety combination of each meal is different, the requirements of knife workers are different, the cooking methods are different, and the proportion of seasoning processing is the same.

Six collocations:

1. Rice flour collocation

The collocation of rice and pasta; The collocation of porridge and cakes; Ensure carbohydrate intake from a variety of combinations.

Collocation thickness

Mix coarse grains with flour and rice, such as sweet potato, corn, pumpkin, glutinous blood, rice kernels, rice, etc., to improve the nutritional value of food.

3. Dry and wet collocation

The combination of milk, soybean milk and biscuits, pasta, rice and soup, porridge and lunch can improve children's nutrient absorption, increase water and supplement nutrition.

4. Sweet and salty collocation

The combination of dry and wet desserts and dry and salty desserts can control the intake of sugar and salt, so that children can eat sugar and salt in a balanced way every day.

5. The collocation of animal protein and plant protein

The collocation of animal foods (fish, meat, shrimp, chicken, duck, eggs, etc.). ) and bean products (tofu, dried fragrant beans, soybeans, red beans, etc. ) We should pay attention to the intake of plant protein, ensure that only high-quality protein is ingested, and improve the supplementary function and physiological value of protein.

6. collocation of dark green vegetables, light-colored vegetables and fruits

Most dark vegetables contain more trace elements and vitamins than light vegetables and fruits. Appropriate amount of fruit is supplied between meals, which ensures the intake of trace elements and vitamins and improves the utilization rate.

C. provide appropriate food according to seasonal characteristics.

The weather is warm in spring, and children grow and develop rapidly. It is necessary to supplement foods rich in recombinant and vitamin D in time. Such as shrimp skin, marine fish, shrimp, seaweed, vegetables, bean products, etc. At the same time, supplement cod liver oil.

In summer, children consume a lot of energy and eat more light summer food. Such as mung bean and rice porridge, tomato, melon and egg soup, stewed four-piece set (cucumber, pumpkin, potato, mushroom) and added edible grains of watermelon.

The dry weather in autumn is the best time for children to gain weight, and increase high-calorie foods in time. At the same time, pay attention to prevent obesity. It also provides health foods such as crystal sugar, white radish water, crystal sugar, pear and tremella soup to moisten lung dryness.

Cold in winter is the best time for children to store energy. Children should not only store energy to keep out the cold, but also meet the growing demand, so they should eat more sweets, such as Mao Mao Rain brewed with wine, red bean and sweet potato soup, small fresh meat braised in brown sauce, and chicken nuggets fried in soy sauce. Let children eat enough calories. The cooking method is suitable for children. Children aged 3-6 can gradually transition from large fast, diced and sliced food to food with bones and thorns. Try to choose steaming, boiling, roasting, stewing, stewing, soft distillation and so on.

D. Cooking methods with less salt, less monosodium glutamate, low sugar, weak acid, no stimulation and less oil are more suitable for children and conducive to their growth.

Meal plan for children aged 3 ~ 6 2 During this period, the growth and development speed of children decreased slightly, but the demand for nutrition was relatively high. During this period, children have certain autonomy in the choice of food, are rebellious to the food requirements arranged by their parents, and are prone to partial eclipse and picky eaters.

Because of inattention during eating, the time of eating is prolonged, which leads to a decrease in food intake, which in turn causes digestive disorders, malnutrition and other problems. During this period, children have strong imitation ability and like to imitate their parents, which is a crucial period for the formation of good eating habits. Parents in this period, with good and healthy eating habits, will bring endless benefits to their children.

Dietary essentials:

1, food diversity, mainly cereals.

Cereal food is the main source of human energy and the main body of traditional diet in China. Can provide children with carbohydrates, protein, dietary fiber, B vitamins.

The diet of preschool children should be based on cereals, with due attention to the reasonable collocation of coarse grains and flour and rice.

2. Eat more fresh vegetables and fruits.

Children should be encouraged to eat more vegetables and fruits.

The nutrients contained in vegetables and fruits are not exactly the same, so they cannot replace each other. When making children's meals, we should pay attention to cutting vegetables into small pieces for children to chew and swallow, and at the same time pay attention to the changes of varieties, colors and tastes of vegetables and fruits, so as to arouse children's interest and eat happily.

3, should always eat the right amount of fish, eggs, poultry, lean meat.

Animal foods such as fish, eggs, poultry and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals.

The amino acid composition of animal protein is more suitable for human needs, and the lysine content is relatively high, which is beneficial to supplement the deficiency of lysine in plant protein. Iron in meat is well utilized, and unsaturated fat in fish, especially marine fish, is beneficial to the development of children's nervous system. Animal liver is rich in vitamin A, vitamin B2 and folic acid.

Fish, eggs, poultry and lean meat are high in protein and low in saturated fat. It is suggested that children can eat these foods often.

4. Drink milk every day and often eat soybeans and their products.

Milk is rich in high-quality protein, vitamin A and vitamin B2, and also contains high calcium, which is an excellent source of natural calcium. At present, the calcium content in the diet of Chinese residents is generally low. Therefore, children in rapid growth and development should be encouraged to drink milk every day.

Soybean is rich in high-quality protein, unsaturated fatty acids, calcium, vitamin B 1, vitamin B2, nicotinic acid and so on. In order to increase the protein intake of children in rural areas and avoid the adverse effects caused by excessive meat consumption in cities, it is suggested to eat soybeans and bean products regularly.

5, light diet, less salt, choose the right snacks, drink more boiled water.

In order to protect children's digestive system, avoid disturbing or affecting children's perception and preferences of things, and prevent bad habits such as partial eclipse and picky eaters, children's diet should be light, with less salt and oil, and avoid adding irritating substances and condiments.

For children aged 3-6, snacks refer to foods that supplement energy and lack nutrition in addition to three meals a day.

Preschool children have a strong metabolism and a large amount of activity, so they have a high demand for nutrients and water. It is suggested that preschool children drink1000-1500ml of water every day, mainly boiled water.

6, food intake and physical activity should be balanced to ensure normal weight growth.

Current living volume and physical activity are two main factors to control weight.

If the food intake is too large and the activity is insufficient, the excess energy other than protein required for synthetic growth will be deposited in the body in the form of fat, which will lead to excessive weight gain and obesity over time; On the other hand, if the food intake is insufficient and the activity is too large, it may lead to emaciation due to insufficient energy, leading to decreased activity ability and attention. So children need to keep a balance between food intake and energy consumption.

7, not picky eaters, not partial eclipse, cultivate good eating habits.

Preschool children begin to have a certain independent activity ability, strong imitation ability, increased interest, prone to irregular diet, eating too many snacks, food overload.

When cold hands are heated, sick or emotionally disturbed, it is easy to affect the digestive function, which may lead to anorexia, partial eclipse and other bad eating habits. Therefore, parents should pay special attention to cultivating children's good eating habits.

8. Eat clean, hygienic and non-perishable food.

Pay attention to children's dining hygiene, including the dining environment, tableware and the health and hygiene of the food supplier.

Kindergarten collective dining should advocate the system of separate meals to reduce the chance of disease transmission. Do not eat raw (unpasteurized) milk and uncooked soybean milk, raw eggs and uncooked meat processed foods, and do not eat polluted, spoiled and unsanitary foods.