3 10 children's nutrition diet

3 10-year-old children's nutritious meals, children need a lot of nutrition during their growth, which can promote the growth and development of children's organs, so children's nutritious meals are very necessary for their growth. The following are three nutritional recipes suitable for children aged 10.

3 a 10 children's nutrition recipe 1 1, egg yolk spinach mashed potatoes.

Ingredients: potato 100g, boiled egg yolk 10g, spinach 25g, a little salt.

Practice: 1. Peel potatoes, wash them, cut them into small pieces, put them in a pot, add some water to boil them, and mash them with a spoon.

2. Crush the cooked egg yolk.

3. Wash spinach, boil it in water, chop it up, and filter the juice with gauze.

4. Put the mashed potatoes into a small dish, add vegetable juice, cooked egg yolk and salt, and stir well before serving.

2, milk egg porridge

Ingredients: 250 ml of milk, 25 g of cereal, eggs 1 piece.

Practice: 1, put the milk in a pot and boil it. The eggs are broken and scattered.

2. Add cereal and stir until it thickens.

3, pour the egg liquid, and wait for the pot to eat.

3.cheese sandwich

Ingredients: 2 slices of bread, cheese 1 slice, ham 1 slice, and appropriate amount of thousand island sauce.

Practice: 1, cut off the hard edge of the bread slice.

Sandwich cheese and ham between two pieces of bread.

3. Spread Thousand Island Sauce between sliced bread, cheese and ham.

Nutrition Note: Cheese is the essence of concentrated milk, and 1 kg cheese is equal to the essence of concentrated milk. Cheese is rich in protein, B vitamins, calcium and various micronutrients beneficial to human body.

It is the most nutritious dairy product. Cheese is suitable for children and adolescents, pregnant women, menopausal women and people who need to replenish their physical strength.

4.tomato and sardine balls

Ingredients: sardines 150g, eggs 30g, starch 15g, vegetable oil, chopped tomatoes, stock and tomato sauce.

Practice: 1, clean the sardines, peel them, remove the thorns, and put them in a bowl for grinding.

2. Add eggs and starch, mix well, make meatballs, and fry in the oil pan.

3. Cook the tomatoes in the stock, add ketchup to taste, and then cook the fried meatballs in the stock.

5, cabbage and egg soup

Ingredients: 50 grams of Chinese cabbage, 25 grams of eggs, broth, salt.

Practice: 1, wash the cabbage and cut into sections, and break the eggs.

2. Boil the broth with appropriate amount of water, add Chinese cabbage and a little salt, cook for a while after the water boils, pour in the egg liquid, and serve after the water boils.

6. Fried tribute with shredded pork

Raw materials: 25g lean pork, tribute 100g, oil, salt, onion, ginger and starch.

Practice: 1. Wash the tribute and cut it into sections. Cut the pork into small pieces, grab it in water starch and grab it evenly with some salt.

2, the pot is hot, put the oil, put the onion, stir-fry the ginger, stir-fry the shredded pork, and serve the meat after it changes color.

3. Put the oil in the pot, add the tribute and stir fry, and add a little salt to stir fry. When it's almost done, add the shredded pork and stir-fry until it's done.

7. Lotus root and pig bone soup

Ingredients: lotus root 30g, pig bone 100g, 5-6 red dates, ginger, pepper and salt.

Practice: 1, wash pig bones, add ginger, pepper and salt to stew into soup. Wash lotus root and cut into thin slices.

2. Put the lotus root and red dates into the soup and stew until cooked.

Cooking notes: Lotus roots are divided into red lotus and white lotus, and the lotus roots of white lotus are long and white! Red lotus and lotus root are short and red in color! White lotus can be cool and crisp! Red lotus is suitable for stewing soup. It tastes sweet! Pay attention to the choice of red lotus when using lotus root to stew soup.

8. Braised small yellow croaker with scallion

Ingredients: 1 small yellow croaker, 20g of carrot, lentil and celery, and proper amount of butter and salt.

Practice: 1, cut the washed fish from the stomach and apply a thin layer of salt.

2. Put the pot on the fire, add butter to melt, wash the vegetables, shred them into the fish belly, and then simmer in the pot until cooked.

9. Fried spinach with eggs

Ingredients: egg 25g, spinach 100g, oil, salt, onion and ginger.

Practice: 1, wash and chop spinach. The eggs are broken and scattered.

2, the pot is hot, put oil, add eggs and salt, stir fry.

3, put a small amount of oil in the pot, add onion and ginger to stir fry, then add spinach, add fried eggs when it is almost cooked, stir fry a few times to eat.

Nutrition precautions: Spinach contains carotenoids, and eggs contain vitamin A, which protects eyesight in a balanced way. Spinach also contains folic acid, which can improve the absorption rate of vitamin B 12 in eggs when eaten together.

Precautions in cooking: Spinach contains oxalic acid, which will hinder the absorption of calcium by human body. After such treatment, oxalic acid in spinach can be removed, and spinach is not easy to have astringency.

10, shredded pork soup with mixed vegetables on chicken rack

Ingredients: 1 chicken rack, 20g of rape, 20g of cabbage and 20g of purple cabbage, and appropriate amount of onion, ginger and pepper.

Practice: 1, wash raw materials, cut onions, slice ginger and shred vegetables.

2. Put the chicken rack into the pot, submerge the chicken rack with water, add onion, ginger slices and a little pepper to cook. Skim the oil and add some salt.

3. Add shredded vegetables and cook until soft.

Nutritional considerations: Chinese cabbage contains antioxidant nutrients, which can resist aging, improve human immunity, stimulate appetite, promote digestion and prevent constipation. Children can increase their appetite, and parents and grandparents can improve their resistance and delay aging. It is a vegetable suitable for the whole family.

3 10 children's nutrition diet 2 Monday

Breakfast: Steamed beef, rice rolls, spinach and egg soup.

Breakfast: apples and oranges.

Lunch: sweet potato rice, three fresh tofu, stewed cabbage with carrots, kelp, soybean and pig bone soup.

Noon: Chen Guang fresh milk and milk steamed bread.

Dinner: rice, braised shredded pork with fungus, garlic, Chinese cabbage, pickled mustard tuber, salted eggs and minced meat soup.

Later: bananas

Tuesday

Breakfast: fresh milk, scallion rolls and dry salt water in the morning.

Breakfast: Sydney and grapes.

Lunch: rice, stewed beef balls with three delicacies, garlic cabbage, fish head soup with fresh mushrooms.

Noon: egg lean broth noodles

Dinner: taro rice, kung pao chicken, rice noodle baby dish, corn, radish and pork bone soup.

Later: cantaloupe

Wednesday

Breakfast: preserved egg and lean porridge, boiled eggs, carrots and shredded pork.

Breakfast: oranges and pears.

Lunch: two rice, braised chicken wings, minced pork cauliflower, lotus seed fig pig bone soup.

Noon: morning milk, sesame rolls

Dinner: Sanxian jiaozi, Flammulina velutipes lean meat, egg drop soup.

Later: bananas

Thursday

Breakfast: morning milk and Chinese hamburger.

Breakfast: bananas, bright red fruits.

Lunch: rice, minced potatoes, fungus and cabbage, white radish and pig bone soup.

Noon: Lentinus edodes lean meat porridge

Dinner: rice, carrot ribs, fried Shanghai green, Poria cocos and barley keel soup.

Later: Apple

Friday

Breakfast: rice noodle soup, tea and eggs.

Breakfast: grapefruit and grapes.

Lunch: Yangzhou fried rice, Euryale ferox keel soup.

Noon: morning milk and steamed corn cob.

3 a 10-year-old children's nutrition recipe 3 children's nutrition meal-breakfast

Prepare 5g fresh mint leaves and wash them with clear water. Boil 1L water, add mint leaves and simmer for 3 minutes. Mint tea will be better if it is cooled. If the taste is slightly bitter, you can add a spoonful of honey to taste it.

This meal is an apple with three nuts. Nuts can be walnuts, peanuts and cashews. Try to choose one with low calories and easy to get angry. Try not to choose pistachios.

Children's nutritious meal-lunch

Take 5g fresh mint leaves, wash and chop them for later use. Take 50g of japonica rice, add a little glutinous rice and millet and boil. When the porridge is cooked for 6 minutes, add mint broken leaves, stir well and continue to cook until it is completely cooked. Cold vegetables can choose lettuce, cucumber, tomato and other appetizers to strengthen the spleen, with a boiled egg, nutritious mint Chinese food is completed.

Children's nutritious meal-dinner

20g fresh mint leaves were mixed with lettuce leaves, corn kernels and cherry tomatoes to make mint vegetable salad. Worried that salad dressing is high in calories, you can use yogurt and cheese instead. Because it is mainly vegetables, you can add a little pepper and salt to improve the taste.

Take an apple and a kiwi fruit, peel them, cut them into pieces, put them into a juicer, add 5g mint leaves to juice them together, and drink them directly without sugar.

Precautions for children's diet

1. Overnutrition is bad for health.

Many parents are afraid that their children's nutrition is not enough, so that they can't afford to raise their children by supplementing calcium or iron. Experts pointed out that we must go to the hospital for examination to see what is missing in the child's body, and then make appropriate supplements.

2, it is easy to get gastritis when you are hungry.

Some children don't eat on time and don't eat when they are hungry. These practices are easy to damage the stomach and weaken the body's resistance to diseases. Because food only stays in the stomach for about four or five hours, when you feel hungry, the food in the stomach has been emptied, and the gastric mucosa will be "digested by itself" by gastric juice, which is easy to cause gastritis and digestive tract ulcers.

3, snacks are not limited to affect appetite

Most children can't resist the temptation of snacks. Eating too many snacks will affect their appetite and hinder the intake of dinner. Encourage children to eat natural foods, such as nuts or whole grain snacks. Don't give children too much fried food and snacks with too many flavors.

4, eating a lot of low-fat food is easy to cause malnutrition.

If you eat low-fat food from childhood, the risk of heart disease will be reduced in adulthood. However, letting children eat low-fat food for a long time may make them suffer from "malnutrition syndrome", which seriously hinders their growth and development.