How to arrange children's diet reasonably

Although most people are impressed by the howling cold wind, flying snowflakes and shivering backs, winter is indeed a very interesting season for young children. Whether sliding around on the frozen ground or getting together in the snow to make a snowman and have a snowball fight, winter can always bring them unlimited fun. And with the passage of time, the holiday is coming, which makes them more excited. However, for parents, how to take care of their children's food, clothing, housing and transportation during holidays has become an annoying problem, and the first thing to do is how to arrange their children's diet.

First, how to arrange the diet reasonably

1, breakfast

Breakfast is the beginning of a day. After a few hours of sleep, the human body often needs to replenish a lot of energy. The child is in a critical period of growth and development, and his mind has not yet fully developed. It is inevitable that they are lively and active. Compared with adults, they need more calories and nutrition. Therefore, a nutritious breakfast is particularly important.

Generally, school-age children need about100g of staple food for breakfast, and at the same time, some milk and eggs should be added to make them thin. A reasonable breakfast should include staple foods rich in starch, such as bread, steamed bread and noodles. Secondly, we should add high-quality protein, such as soybean milk and lean meat. Finally, it should include some fruits and vegetables, because they can provide children with rich dietary fiber and vitamins.

2. Lunch

Lunch is a connecting meal in a day, which can provide energy and nutrition for the whole day. Generally speaking, lunch provides about 30% to 40% of the total energy intake. After a morning's activities, the energy consumed by children through breakfast has basically been exhausted. At this time, a nutritious lunch can replenish their nutrition and energy in time to ensure their healthy growth and development.

Experts point out that you should eat more high-protein foods for lunch, such as grass carp, crucian carp and other tender fish, and you can also eat some animal offal, such as pork liver and mutton. These foods can keep your body warm in cold weather, and high-quality protein can increase amino acids in your blood and keep your mind sharp. In winter, when the weather is wet and cold, children often drink less water, so they should eat more fruits and vegetables to replenish their body water.

3. main meal

A healthy dinner can make children sleep well, and at the same time, it will not cause overnutrition and lead to obesity. Generally speaking, dinner needs to be light, so pay attention to choosing foods with less fat and easy digestion. How much to eat for dinner should also be divided according to everyone's different situation, but one thing to pay attention to is not to eat too much. The best meal time should be around 6 pm, preferably not more than 8 pm, so as to leave enough time for the stomach to fully digest food.

Second, how to eat snacks?

For children, in addition to three meals a day, they often eat some snacks. This is also one of their pleasures. Eating some healthy snacks in moderation can provide some nutrition and energy for the body, and children can also get happiness and satisfaction from it. However, as a parent, you need to know that three meals are the most important way for people to get nutrition, and snacks can only be used as a supplement, and you must never pretend to be the host.

We also need to pay attention to the timing of snacks. Generally, it is around 10 am or 4 pm, because children's metabolism is faster than that of adults, and they may feel a little hungry at this time. If you can eat some snacks in moderation, it will prevent hunger.

First, dietary precautions

1, don't overeat.

Many children often have symptoms such as gastrointestinal discomfort, loss of appetite and even constipation and anorexia during holidays, which is closely related to children's overeating. If you eat too much, not only can you not supplement nutrition, but it will also affect your child's development and accelerate the rise of blood lipids. Therefore, during the holiday, we should pay attention to controlling our diet so as not to cause digestive tract diseases.

Step 2 eat less meat

Now people's living standards have generally improved, and there is more meat on the table. As a growing child, the daily intake of meat and vegetables can be kept at about one to eight. And don't just stare at pork as a meat product, but also mix some chicken, fish and beef appropriately.

Conclusion: The above is a brief introduction about children's reasonable diet during holidays. With the opening of the national second child policy, there will only be more and more children. As parents, it is very necessary to know something about their children's diet. After all, there is still a long time between babies and adults with independent personalities. Only by learning a scientific diet can they grow up healthily and happily.