What nutrients and energy should children around 10 years old get for breakfast?

Ten-year-old children should have balanced nutrition, especially for breakfast, vitamin supplements, animal protein, vegetable protein, eat more fresh fruits and vegetables, eggs, milk, lean meat, bread, etc.

Nutritional Pairings for a Nutritious Breakfast:

1. The four elements of a nutritious breakfast: cereal energy, protein nutrition, alkaline soybean milk, fruit and vegetable essence!

2. The best content of a nutritious breakfast.

Eat more: whole wheat bread, steamed bread, porridge, cereals, soy milk, skim milk, eggs, apples, pears, etc.

Eat less: fried dough sticks, burgers, cakes, biscuits, fries, ham, instant noodles, carbonated drinks, soft drinks, etc.

Healthy choices: Choose foods rich in high-quality protein; Choose cereals that are rich in water, minerals, and high in fiber; Choose liquid and nutritious foods such as fruits, vegetables and soy milk, skim milk, etc.; Stay away from foods high in oil, sugar, salt, fat, and additives.

3. Reasonable matching scheme:

A variety of small quantities, staple foods are indispensable, dairy products, eggs are also needed, and fruit and vegetable fluids are very good.

Breakfast in three meals a day should be a variety of intakes.

High-quality protein, vitamins and adequate water are all indispensable for improving immunity.

Breakfast is not recommended to be large but should be varied.

10 years old is the first period of physical development, this age to supplement more calcium-rich foods and protein, lysine high foods. Such as shrimp, broccoli, kelp, fish, eggs, milk, meat!

Balanced Diet (Chinese Dietary Guidelines).

Recommended for normal 3 to 18-year-old children. Adolescents consume an average of one day per day.

The energy of 5860 11720 kJ is made up of the following foods:

Children 6 years old, 12 years old, 17 years old.

7535 kJ) (10046 kJ) (11721 kJ).

Cereals 300 grams (6 taels), 400 grams (8 taels), 500 grams (10 taels).

Vegetables 400g (8 taels), 450g (9 taels), 500g (10 taels).

Fruits: 100 grams (2 taels), 150 grams (3 taels), 200 grams (4 taels).

Meat, poultry 50 grams (1 tael) 75 grams (taels) 100 grams (2 taels).

Eggs 25 grams (taels), 40 grams (taels), 50 grams (1 tael).

Fish. Shrimp 50 grams (1 tael) 50 grams (1 tael) 50 grams (1 tael).

Legume. 50 grams (1 tael) of soy products 50 grams (1 tael) 50 grams (1 tael).

Milk. Dairy products 100g (2 taels) 100g (2 taels) 100g (2 taels).

Oils and fats 25 grams (two) 25 grams (two) 25 grams (two.

There are too many of them, water, proteins, vitamins, fats, amino acids, etc., but what is contained in all natural foods is what everyone needs to survive. As long as you have a balanced diet and a rich variety, you will naturally be fully nutritious.

Protein: 40 grams.

Fat: 12 grams.

Calcium: 800 mg.

Zinc: 12 mg.

Bread, slices of milk and eggs, etc., are very nutritious. For the child's favorite breakfast can also meet his nutrition, I think it is better to eat some in the morning, the child likes to eat this kind of Western food very much, so you should also change some other food for the child every morning, including fried dough sticks and soy milk, which is very good.

The body's energy**, in addition to meat can replenish energy faster, vegetables and fruits and other foods containing dietary fiber and vitamins are also essential. Therefore, it is better to prepare some oatmeal, oatmeal porridge, and vegetables for your child in the morning, and then prepare a fruit for your child to take to school.

Children love to eat and can satisfy children's favorite breakfast, and can meet children's nutritional needs in the morning, such as milk, eggs, bread. Serve with some more porridge.

I'll come to you, how to match the breakfast that children love to eat sticky notes that can meet the nutritional requirements of children in the morning? I think it is enough for a child to eat two eggs, two small buns, a bowl of porridge, and a little pickles, so the nutrition in the morning is enough.

To be able to meet the nutritional needs of the child in the morning, it depends on how old the child is, under normal circumstances, an egg, a milk, and a chicken leg, such nutrition is enough.

Bread milk or millet porridge + eggs.

It is better to stir-fry a side dish in the morning and then prepare a fruit.

I think that in order to meet the nutritional needs of children in the morning, it is necessary to have milk and eggs

The principle of food selection, you can choose one or two from each of the following food groups:

1.Cereals: whole grains, oatmeal, low-sugar cereals, wheat germ.

2.Proteins: eggs, fish, chicken or turkey breast, tofu, soybeans, nuts (e.g. walnuts, hazelnuts, macadamias, Brazil nuts, almonds, cashews, sunflower seeds, sesame, flaxseeds, peanuts, peanut butter).

3.Healthy oils: nuts, avocados, cottage cheese (1 percent fat), mozzarella (partially skimmed), flaxseeds.

4.Vitamins and minerals: All kinds of fruits, especially orange fruits, such as willow dings, grapefruits, lemons, citrus, limes, etc., as well as bananas.

5.Antioxidants: pomegranate, blueberry, cranberry, mulberry.

See what your child likes to eat.

1. Breakfast is a very important meal in the day's diet, because it needs to meet the day's work and study, so breakfast needs to ensure the nutritional needs of the day. Children can choose boiled eggs or whole wheat bread for breakfast, which can not only supplement high-quality protein, maintain the normal development of the body, reduce the incidence of colds, but also look lighter and replenish physical strength.

2. For lunch, you can choose scrambled eggs with tomatoes or boiled broccoli, although these foods seem to be relatively light, but they can supplement high-quality vitamin C, ensure children's microcirculation, prevent the occurrence of diseases, and supplement protein. Children are in the stage of development, but they should also eat more foods containing fiber and not eat too greasy.

3. It is best for adults to eat less dinner, but for children, dinner should also be reasonably matched, and it is more troublesome to prepare dinner food. Mothers can choose boiled fish fillets or stir-fried pork with shepherd's cabbage for their children's dinner. Fish is delicious, soft in texture, can not only supplement protein and trace elements, but also low in fat, which is a good dinner for children.

Ten-year-olds are at a stage of rapid physical and intellectual development, and they need to eat abundantly to meet their needs.

Breakfast: 180ml of milk, 1 hard-boiled egg, 2 slices of peanut butter toast, 2 slices of braised beef or bacon, 1 4 apples, 1 small piece of chocolate.

Chinese food: 1 small bowl of purple potato rice, steamed fish, roasted chicken pieces with potatoes, seaweed and winter melon and shrimp skin soup Dinner: 1 small bowl of pumpkin gnocchi, 2 milky steamed buns, braised pork ribs, stuffed bitter gourd.

In short, choose more seasonal vegetables, fruits and fruits, and rice can be added with a variety of grains and legumes to attract children's good appetite in terms of color, taste and form. I wish you and your children a good meal and a good mood

Drinking more milk to grow taller and doing pull-ups can also help you grow.