A day's worth of nutritious food

A nutritious diet is especially important for children whose bodies are still growing, because if the body does not get enough nutrition in time, it can easily lead to malnutrition, which is not good for the child's physical development. It is actually not difficult to plan a nutritious diet for the day. You can choose some simpler nutritious dishes.

How to design a daily nutritional diet for primary school students?

Breakfast is the most important meal of the day because children have heavy classes in the morning. Therefore, nutrition accounts for 35% of the whole day: mainly composed of meat, milk, eggs, pasta, vegetables and fruits. It is best to drink 20 ml of warm water with honey on an empty stomach in the morning, and it is better to eat breakfast within 20-30 minutes. It is best to eat breakfast according to the recipe every day. If there are special circumstances, you must eat an egg, a glass of milk, half an apple, and a bun instead.

Lunch is also very important, accounting for about 40% of the day's nutrition. In summer, it is best to choose foods that clear heat and stimulate the appetite. To keep food fresh, don't cook too much at once. Also, don't buy a lot of fresh ingredients at once, as food tends to spoil easily in the summer. Adding an appropriate amount of dairy products to lunch is beneficial to calcium absorption and enhances immunity. If the weather is hot, adding soup to the diet can help stimulate appetite and increase water intake. The best effect is to drink soup before meals.

It is best to eat until you are 70% full for dinner, and try not to eat fruit: eating fruit in the morning is gold, eating it at noon is silver, and eating it at night is zero! You should also give your gastrointestinal tract a rest at night, and avoid eating too much food that is too full and difficult to digest! It is best not to eat sweets before and after dinner, because there is less activity at night, the body cannot absorb it, and it is easy to cause obesity.

Primary school students' daily nutrition recipe 1

Breakfast: steamed buns with strawberry jam, milk (or soy milk), 1 poached egg, and pickled cucumbers.

Fruit: 1 summer orange or white radish.

Lunch: Buckwheat rice, Chinese cabbage with mushrooms, sweet and sour hairtail, tofu, blood and loofah soup.

Dinner: mung bean porridge, cabbage and pork buns, dried shrimp and winter melon.

Primary school students' daily nutrition recipe 2

Breakfast: corn steamed bread, milk (or soy milk), 1 braised spiced salt and tea egg, and fermented bean curd (1/4 block).

Fruit: 3-4 loquats (or longan nuts).

Lunch: peanut rice, minced meat and eggplant, mashed potatoes with chopped green onions, and duck and kelp soup.

Dinner: Amaranth porridge, red bean paste buns, shredded pork with green pepper and pickled mustard.

Primary school students' daily nutrition recipe 3

Breakfast: applesauce steamed buns, milk (or soy milk), 1 poached egg, and fried pickled cowpeas.

Fruit: 1 banana (or cucumber).

Lunch: Two kinds of rice (black rice and standard rice), mushrooms, yellow lily, black fungus and pork slices, stir-fried cucumber with red pepper, and white radish, kelp and pork ribs soup.

Dinner: soy milk porridge, scallion pancakes, shredded pork with peppers and celery.

Primary school students' daily nutrition recipe 4

Breakfast: fresh meat buns, milk (or soy milk), salted duck egg (half), stir-fried three kinds of vegetables (lettuce, white radish, carrot).

Fruit: one pear (or watermelon).

Lunch: Red date rice, braised beef with soybeans, stir-fried green beans, enoki mushroom, seaweed and egg soup.

Dinner: three fresh noodles (pork liver, ham, black fungus, oyster mushroom), stir-fried spinach, green pepper and potato shreds.

Primary school students' daily nutrition recipe 5

Breakfast: braised pork buns, milk (or soy milk), stir-fried shredded vegetables (lettuce, white radish, carrot), 2 quail eggs.

Fruit: 1-2 kiwis (or peaches).

Lunch: Red bean rice, konjac roast duck, stir-fried cauliflower with red pepper, fish head, shiitake mushroom and winter amaranth soup.

Dinner: Celery and pork buns, scrambled eggs with tomatoes, and minced meat and tofu pudding.

Primary school students' daily nutrition recipe 6

Breakfast: bread, milk (or soy milk), 1 fried egg, and braised spiced tofu.

Fruit: 5-6 strawberries (or plums).

Lunch: Two kinds of rice (rice, millet), five-spiced fish, colorful silver threads (bean sprouts, carrots, lettuce), coprinus comatus, wood ear spinach and pork liver soup.

Dinner: corn porridge, steamed egg cake, and shredded pork with fish flavor.

Primary school students' daily nutrition recipe 7

Breakfast: sesame paste steamed buns, milk (or soy milk), 1 boiled egg, and anchovies in black bean sauce.

Fruit: 1 apple (or carrot).

Lunch: Golden and Silver Rice (corn grits, standard rice), roast chicken with black fungus and bamboo shoots, sweet and sour cabbage, and mung bean and pumpkin soup.

Dinner: leek and pork dumplings, mashed garlic leeks, and stir-fried cowpea with minced meat.