1, try to eat at home.
Nowadays, in order to save time, people prefer to eat out or buy semi-finished or finished products directly. This kind of food is generally high in calories and fat, which causes a lot of nutrient loss during the production process, thus easily causing insufficient or excessive nutrition in the human body. Therefore, we advocate a regular family diet and strive for two meals a day at home, so that children can enjoy a more pleasant dining atmosphere and improve their health.
2. Eat regularly and quantitatively.
The time for three or four meals a day should be relatively fixed, and the amount of food eaten should be relatively fixed. Be sure to eat well and eat enough for breakfast, and take in some fresh fruits and vegetables. The total calorie intake should account for 30% of the day. At the same time, moderately reduce the consumption of dinner. If the child feels hungry before going to bed, he can drink a glass of fresh milk, which will not increase the burden on the stomach and help the child sleep.
Step 3 change the types of snacks
For children who are used to eating snacks, high-sugar and high-calorie snacks and snacks such as candy, chocolate, chewing gum, soda and candied fruit can be replaced with low-fat and high-fiber foods such as milk, yogurt and fruit, and at the same time, the intake of beverages can be reduced. Try to choose boiled water when you are thirsty, because boiled water is the healthiest and most economical water source for human body.
Salmon
Salmon meat contains high protein and omega-3 fatty acids with protective effect on nervous system, but low in fat, and contains EPA and DHA, which helps to improve the activity of brain cells and enhance memory and understanding. It is one of the best choices for children to strengthen their brains.
Step 2: eggs
As we all know, eggs are rich in protein, which is one of the best protein among natural foods. In fact, it also contains choline, which helps to improve memory. Eating more eggs will make children smarter.
3.peanut butter
Peanut butter is rich in vitamin A, vitamin E, folic acid, calcium, magnesium, zinc, iron, fiber and protein, which is of great help to children's brain development and physical health. Researchers suggest that peanut butter should be mixed with some low-calorie foods, such as whole wheat bread, vegetables and fruits.
4. Whole wheat products and brown rice
Whole wheat products and brown rice are rich in vitamin B and cellulose. This is very important for maintaining cognitive ability, so it is best to choose whole wheat bread when choosing bread for children.
5. Oats
Oats are a familiar food for children, especially in the breakfast menu. Oats are rich in vitamins, cellulose, potassium and zinc. It provides enough energy for children in a day and is also a good brain food.
4, cooking taste as light as possible
When cooking food, try to add less irritating condiments, and the food should be steamed, boiled or cold, so that the baby can reduce the intake of edible oil.
Step 5 slow down your meals
Chewing slowly helps children savor food, improve their tolerance to hunger and appetite sensitivity, find a natural stop point for eating, and avoid overeating. You can also use games, such as we compare who chews longer, to cultivate the baby's habit of chewing slowly.
6. Reduce the intake of fatty foods.
Some mothers think that babies should start with staple food to lose weight, which is wrong. Because the carbohydrates contained in the staple food will be converted into sugar, which can supply the needs of brain development. As long as the staple food of each meal does not exceed the standard. It is best to start by reducing the intake of fatty foods. Some mothers think that it is enough to let the baby eat less fat, and when the baby eats lean meat, it is completely out of control. In fact, 100g lean pork contains protein 16.7g, but its fat content is 28.8g ... so lean pork is not a high-protein and low-fat food. Eating too much lean meat will greatly increase the intake of animal fat.
7. Every meal must have soup or porridge.
Eat some vegetables first, then soup, and finally eat the staple food. Let children form the habit of having porridge or soup for every meal. Drinking soup before meals can not only promote digestion and absorption, but also pave the way.