How do children eat nutritious and nutritious meals?
School-age children are in the stage of growth and development, with high basal metabolic rate, lively love, physical strength, and large amount of mental activity. Therefore, the energy they need (by weight) is close to or exceeds that of adults.
Because the three major nutrients in the body are very active in metabolic reactions and have heavy learning tasks, the energy metabolism, protein metabolism and maintenance of normal vision, intellectual vitamins must ensure adequate supply.
In addition, children in this period are prone to irregular diet, partial eclipse, and excessive snacking. Therefore, it is necessary to strengthen the supplement of vitamins and minerals.
(1) skeletal development nutrients: calcium, vitamin D, vitamin C calcium is very important for children’s bone and tooth development, children with calcium deficiency can easily cause night terrors, sweating, irritability, weight loss and so on.
It is appropriate to add milk and its products, beans and their products to children, and then often eat shrimp skin, sesame paste and dark green vegetables.
Vitamin D: School-age children should carry out a large number of outdoor sports every day to enhance physical fitness and endurance. It is also conducive to the synthesis of vitamin D in the body and promote the absorption of calcium.
If the child has calcium deficiency symptoms, calcium and vitamin D should be added at the same time.
Vitamin C: promotes the growth of bones and teeth and enhances capillary wall strength.
(2) Intellectual development nutrients: Zinc and zinc are important substances for children’s physical and mental development, and have an important impact on improving children’s immunity and taste formation.
Shellfish, red meat, and animal guts are good sources of zinc and can also be zinc.
(3) “Mei” nutrients: the “golden period” of vitamin A children’s vision development, parents should add vitamin A to their children.
Ample vitamin A can enlarge the smoothness of the cornea and make the eyes bright and radiant.
At the same time, let the children use the science scientifically, pay attention to reading the rest time and watching TV time can not be too long.
Children are at the peak of physical growth and development, and a reasonable diet and regular work will benefit the body’s development.
8:30) Energy ratio: 25%?
Food: rice porridge or steamed buns, fruits and vegetables, protein-rich milk, eggs, etc., plus 1-2 kinds of nuts, supplemented with unsaturated fatty acids.
13:00) Energy ratio: 30?
Food: Pay attention to the thickness and the quality of the meat.
Such as rice or noodles as the main food.
Moderate amount of meat, fish, eggs, and a certain amount of vegetables.
20:00) Energy ratio: 30?
Food: Grain foods (rice noodles or flour rice, sweet potatoes, etc.) are mainly eaten with appropriate meat and a certain amount of vegetables.
Pay attention to dinner without eating greasy and indigestible food.