In winter, the weather is cold and the temperature changes quickly, and many children have symptoms of respiratory diseases, such as runny nose, cough, phlegm, etc. How to prepare three meals a day for your child in the cold winter? It is necessary to improve the child's appetite, but also to digest well and ensure the child's immunity?
In winter, children's food also needs to be diversified, eat three meals a day, achieve meat and vegetable matching, color matching, so that nutritious and delicious food can help children resist the cold and help children's health.
Ensure protein intake
It is necessary to ensure adequate intake of high-quality protein-rich foods such as fish, poultry, meat, eggs, milk, and soybeans. Adequate high-quality protein is the material basis for the normal functioning of the body's immune system. "Don't eat it". For example, hairtail, flat fish, shrimp, chicken, duck, eggs, pork, beef, lamb, pork liver, and a variety of soy products can be eaten alternately at each meal. The average daily amount of fish, poultry, meat and eggs for children aged 6-9 should reach 120 grams, 150 grams per day for children aged 11-13 and 200 grams per day for children aged 14-17. It is necessary to pay attention to the selection of less fatty meat, processed meat products, etc., and at the same time, the cooking method of meat food should be reasonable, and more steaming and stewing methods should be used, such as stewed mutton, you can put some white radish or carrot, which is hot in winter and easier to digest; Or steamed yellow croaker, stewed chicken soup, etc., are delicious and nutritious foods. Meat should be fried and grilled sparingly, which is not easy to digest and may also produce harmful substances to the human body.
Eat a variety of dairy products, drink 1 packet of milk and 1 carton of yogurt every day, reach more than 300ml per day. If you feel that the milk is cold, you can warm it up a little, or you can choose dairy products such as cheese and milk powder. Dairy products can not only be used as a preferred snack for children, but can also be incorporated into three meals a day, such as cheese lettuce sandwiches, baked shrimp with cheese, and baked rice with cheese.
Eat colorful fresh vegetables
It is necessary to prepare a variety of colorful fresh vegetables for children, reaching more than 3 kinds a day. Fresh vegetables should be included in every meal, such as green spinach rape, purple kale, red carrots and tomatoes, as well as white cauliflower, fresh lotus root, black fungus shiitake mushrooms, and so on. You can stir-fry or mix a variety of colored vegetables together, such as stir-fried carrots, fungus and broccoli; You can also make food such as steamed buns and dumplings for your child. Be careful that the size and texture of the vegetables should be appropriate for the child's age and not too coarse.
Eat plenty of fresh fruit
Even in the cold winter, encourage your child to eat more fresh fruits every day, especially oranges, which are rich in vitamin C or carotenoidsWinter dates, kiwi fruit, etc., reaching 200-300 grams per day. For example, sweet and sour oranges can be eaten directly; Navel oranges can be eaten directly or juiced, so let children drink 1-2 cups a day, which is delicious and easy; Or boil the duck pear with white fungus, wolfberry, and rock sugar, which is also a good recipe for moisturizing the lungs.
Drink plenty of water
Although there is less sweating in winter, children are also reminded to drink enough water, preferably warm white water, a small amount of many times, 6-year-old children drink 800 ml of water per day, 7-10 years old 1000 ml per day, 11-13 years old 1100-1300 ml per day, 14-17 years old 1200-1400 ml per day. When you have a fever, you should drink plenty of water. If your child is sick and has no appetite, you can give your child fresh lemon to soak in water, or drink more light soup, such as tomato and egg drop soup.
The staple food is soft and easy to digest
Children's staple food should also be soft and easy to digest, and appropriately increase whole grains and multigrain beans, such as steamed buns, bean buns, noodle soup, eight-treasure porridge, two rice, etc., are good choices.
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