Composition: 1 green vegetable ham and egg cake, 1 biscuit yogurt, half an apple.
Exercise:
1. Beat the eggs well, add flour, chopped vegetables (leaves are better for vegetables, which will be softer) and ham, add a little salt and mix well.
2. Heat the pan, add a little oil, spread the above materials into cakes, and fry until both sides are golden.
3. Dice the biscuit, add yogurt and stir.
Analysis: Except vitamin C, eggs contain almost all nutrients. As a kind of food to keep mental and physical vitality, they are very suitable for breakfast. At the same time, the omelet is soft and delicious; Cookie yogurt is sweet and sour, appetizing, and naturally welcomed by babies.
Package 2: vegetable wonton+fried egg bread+orange
Composition: 1 bowl of meat wonton, 1 slice of fried egg bread, half an orange.
Exercise:
1. Shrimp meat and vegetables are ground into mud, and Jiang Mo, shallots, salt and a little water are added and stirred evenly to form stuffing.
2. Spread the wonton skin flat and wrap it in meat to make wonton.
3. Boil water in the pot, add wonton to cook, take it out and put it in a bowl, add soup and add a little seaweed, coriander powder, salt and sesame oil to taste, and serve.
4. 1 egg powder.
5. Heat the pan, put a little oil, soak the bread slices and egg liquid in the pan, and fry until both sides are golden.
Analysis: Shrimp is a high-protein food, rich in minerals such as calcium, phosphorus and iron, which is very effective for strengthening teeth and bones and enhancing resistance. Fried egg bread is golden in color, sweet in taste, soft and delicious. The set meal is delicious and easy to digest.
Package 3: Corn porridge+egg flower sandwich
Composition: 1 bowl of kernel corn porridge, 1 egg sandwich, half a tomato.
Exercise:
1. Stir-fry peanuts, walnuts and black and white sesame seeds and grind them into powder.
2. Put the water into the pot and stir the fine corn flour with warm water. After the water is boiled, put the mixed corn flour into the pot and stir well. If you open the pot again, it will become cornmeal paste. Then, pour in a small amount of sugar, raisins and broken nuts prepared in advance, stir well and roll a little.
3. Prepare eggs 1, cucumbers 1/4, 4 slices of bread, 2 slices of ham, and appropriate amount of meat floss.
4. Fried eggs (less oil when frying); Slice cucumber, add a little salt, sugar and vinegar, marinate for 10 minute, and drain.
5. Sprinkle a layer of meat floss on the bread, cover it with a piece of bread, put fried eggs on it, then put cucumber slices, cover it with a piece of bread, put ham slices, cover it with another piece of bread, and cut diagonally.
Analysis: Peanut, walnut kernel and sesame have high nutritional value, and their protein content far exceeds that of fish. They are high-quality protein containing lecithin and cephalin, which are easily absorbed by human body. Very good for the baby's brain development.
Fortunately, with the advice of nutritionists, I have mastered a set of breakfast principles to ensure that I can have my cake and eat it, and I can work and have children.
One of the principles: be sure to drink water
Be sure to let your child drink a cup of warm water or milk in the morning. After a night of metabolism, the water in the body is rapidly lost, and there is a lot of waste to be discharged. Drinking water can replenish water in the body and promote metabolism.
Besides water, milk also provides high-quality protein, digestible fat and rich lactose, which is the best source of calcium and is beneficial to the growth and development of babies.
Principle 2: Besides starch, you need protein and fat.
If there are only starchy foods such as bread, rice and porridge for breakfast, although the child is full at that time, because starch is easy to digest, the child will feel hungry after a while. Therefore, there must be some foods containing protein and fat for breakfast, which can make the food stay in the stomach for a long time.
It is not difficult to do this, such as giving children a glass of milk with an egg and some staple foods; If porridge is for children, it is served with salted eggs, dried tofu and sausages; If you eat noodles, it will be served with poached eggs or a rib.
The third principle: it is best to have vitamins.
Vitamins are essential for children's growth. Giving your child a fruit or adding some green leafy vegetables to noodle soup are all good ways to get vitamins.
First, breakfast recipes.
Nutrition and health care experts found that for a long time, children's breakfast was unhealthy, some didn't eat it, and some ate it indiscriminately. Nutrition experts point out that children must eat breakfast in moderation and pay attention to balanced nutrition. The following are the weekly breakfast recipes made by nutrition experts for children:
What is a nutritious and delicious breakfast? A good breakfast should be: staple food, followed by non-staple food, lean.
A good breakfast must have some cereals, such as steamed bread, steamed buns, scones, bread, cakes, noodles, biscuits and porridge. And all kinds of grains should be matched with each other. Cereal food can be decomposed into glucose, which is the main energy-supplying substance in brain tissue.
A good breakfast should provide a certain amount of protein, such as eggs, milk, beans and so on, which is rich in protein. Every morning, children should be guaranteed to eat 250 ml of milk or soybean milk, an egg or several pieces of pigs, cows and chickens for breakfast, so as to ensure the protein supply for their growth and development.
A good breakfast should provide a certain amount of vegetables, such as cold lettuce, cabbage, cucumber, radish, tomato and other vegetables, bean products such as tofu, dried tofu, bean skin or seafood such as cold kelp, to provide other nutrients and minerals, increase appetite and ensure breakfast intake.
A good breakfast should have a certain amount of vegetable oil Don't forget to put a few drops of vegetable oil in the cold salad. Fat can provide children with the calories they need, increase the color, fragrance and taste of dishes, and promote appetite.
Examples of children's breakfast recipes
Monday: milk, steamed bread, soybean milk, steamed eggs, lettuce strips.
Tuesday: soybean milk, sesame seed cake, boiled peanuts, beef sauce and rice porridge.
Wednesday: milk, bread, shredded tofu, shredded carrots, boiled eggs.
Thursday: Soymilk, paper, shredded kelp and cabbage, salted duck eggs and rice porridge.
Friday: milk, steamed bread, cucumber noodles, soybean milk.
Saturday: soybean milk, cake, bean sprouts, vermicelli.
Sunday: milk, egg pancakes, cold cabbage, rice porridge.
Second, a week's breakfast recipe recommendation
Wonton Noodles+tomatoes on Monday.
The recommended breakfast is as follows:
Wonton Noodles (flour * * * 100g, 50 fresh shrimps, 25g)+ lean meat)+tomato (100g).
This nutritious breakfast basically meets the requirements of breakfast calories of about 600 kilocalories and protein of about 25 grams, providing 15% of breakfast calories; Fat is about 10g, providing 15% of breakfast calories, and the rest is provided by carbohydrates.
Tuesday barbecued pork bun+milk oatmeal
The recommended breakfast is as follows:
Barbecued pork bun (flour 60g, lean meat 45g, milk oatmeal (oats 30g, milk 200ml).
This nutritious breakfast basically meets the requirements of breakfast calories of about 600 kilocalories and protein of about 25 grams, providing 15% of breakfast calories; Fat is about 10g, providing 15% of breakfast calories, and the rest is provided by carbohydrates.
Zhousan Assorted Fried Rice+Porphyra and Egg Soup
Examples of children's breakfast recipes?
Monday: milk, steamed bread, soybean milk, steamed eggs, lettuce strips?
Tuesday: soybean milk, sesame seed cake, boiled peanuts, beef sauce, rice porridge?
Wednesday: milk, bread, shredded tofu, shredded carrots, boiled eggs?
Thursday: soybean milk, paper, kelp silk cabbage, salted duck eggs, rice porridge?
Friday: milk, steamed bread, cucumber noodles, soybean milk?
Saturday: soybean milk, cake, bean sprouts, vermicelli?
Sunday: milk, egg pancakes, cold cabbage, rice porridge.
Vegetables can't be ignored for breakfast.
Baby's food should be balanced in nutrition, and vegetables, meat, eggs, dairy products, fruits, cereals and other foods should be properly matched. Eating porridge, steamed bread, meat, milk and other foods alone ensures the sufficiency of protein and fat, but lacks equally important vitamins. Therefore, it is very important for the baby's development to eat a certain amount of fruits and vegetables for breakfast and supplement the essential vitamins and some trace elements.
Calcium: an important component in human bones. The growing baby needs to supplement the right amount of calcium to strengthen the bones. Dairy products are the best source of calcium for infants. The calcium content in seafood, beans and green leafy vegetables is also high.
Iron: The typical symptom of iron deficiency is iron deficiency anemia, and the baby should start to supplement iron 4 months after birth. Animal liver, fish, beans, egg yolk, kelp and fungus are rich in iron, and vegetables and fruits are rich in vitamin C, which can promote the absorption and utilization of iron.
Protein: protein content in meat and dairy products is high, especially beef jerky and milk tofu.
Heat: Heat is provided by the metabolism of protein, carbohydrate and fat. Babies with insufficient calorie intake gain weight slowly.
Therefore, breakfast for infants and young children should take into account the balance of six kinds of food: grain, meat, dairy products, eggs, fruits and vegetables.
2~3 years old
Scheme 1: 1 meat buns, 1 tomatoes (oranges or apples), 100ml soybean milk.
Scheme 2: 1 green vegetable ham and egg cake, 1 biscuit yogurt, 1/2 apples.