The weather is cold in winter and the temperature changes rapidly. Many children have symptoms of respiratory diseases, such as runny nose, cough, phlegm, etc. How to prepare three meals a day for your children in the cold winter? Want to increase your child’s appetite, facilitate digestion, and protect your child’s immunity? Eat three meals a day, match meat and vegetables, and match colors. Nutritious and delicious food can help children resist the cold and help their health.
Ensure protein intake and choose meat, soy products and dairy products
It is necessary to ensure adequate intake of fish, poultry, meat, eggs, milk, soybeans and other high-quality protein-rich foods. Sufficient high-quality protein is the material basis for the normal function of the human immune system.
1. “Taboos are not allowed”, all kinds of meat can be eaten
For example, hairtail, flat fish, shrimp, chicken, duck, eggs, pork, beef, mutton, pork liver, and various soy products can be rotated with each meal.
On average, children aged 6-9 years old should consume 120 grams of fish, poultry, meat, and eggs per day, children aged 10-13 years old should consume 150 grams per day, and children aged 14-17 years old should consume 200 grams per day. But be careful to choose less fatty meat, processed meat products, etc. At the same time, the cooking method of meat food should be reasonable, and use more methods such as steaming, stewing, etc., such as stewed mutton, you can put some white radish or carrots, it is hot in winter and easier to digest; or Steamed yellow croaker, stewed chicken soup, etc. are all delicious and nutritious foods. Meat should be fried and grilled less often, as it is not easy to digest and may produce harmful substances to the human body.
2. Eat a variety of dairy products
You can drink 1 pack of milk and 1 box of yogurt every day to 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 integrated into three meals a day, such as cheese and lettuce sandwiches, cheese shrimp, cheese rice, etc.
It’s best to eat at least three kinds of colorful fresh vegetables every day
Prepare a rich variety of colorful fresh vegetables for your children, at least 3 kinds a day. Every meal should have fresh vegetables, such as green spinach and rape, purple cabbage, red carrots and tomatoes, white cauliflower and lotus root, black fungus and mushrooms, etc. You can stir-fry or mix vegetables of various colors together, such as stir-fried carrots, fungus, and broccoli, or you can make buns, dumplings and other foods for your children. Note that the size and texture of vegetables should be suitable for the child’s age and should not be too bulky.
Eat more fresh fruits, up to 200-300 grams per day
Even in the cold winter, children should be encouraged to eat more fresh fruits every day, especially oranges, winter dates, kiwis, etc., which are rich in vitamin C or carotenoids, up to 200-300 grams per day. For example, sweet and sour oranges can be eaten directly; navel oranges can be eaten directly or juiced. Let the children drink 1-2 cups a day, which is delicious and easy; or boil pear with white fungus, wolfberry, and rock sugar, which is also moisturizing. A little remedy for your lungs.
Drink enough water, preferably warm water
Although they sweat less in winter, children should also be reminded to drink enough water, preferably warm white water, in small amounts and many times. Children aged 6 years old should drink 800ml of water per day, children aged 7-10 years old should drink 1000ml per day, and children aged 11-13 years old should drink 1100-1300ml per day. , 1200-1400 ml per day for 14-17 years old. When you have a fever, you should pay more attention to drinking more water. If your child is sick and has no appetite, you can make water with fresh lemons or drink more light soup, such as tomato and egg drop soup.
The staple food is soft and easy to digest. Appropriately add cereals and miscellaneous grains.
Children’s staple food should also be soft and easy to digest, with an appropriate amount of whole grains and miscellaneous grains and beans, such as steamed buns, bean buns, soup noodles, eight-treasure porridge, and rice, etc., which are all good choices.