A nutritious recipe for three meals a week for teenagers, recommended

Dietary principles. The energy and nutrient supply for breakfast, lunch and dinner should be % of the total energy and the recommended daily intake, respectively. At the same time, we should also follow the principle of "eat well in the morning, eat enough in the afternoon, and eat less in the evening".

Daily diet schedule.

First, staple foods - such as rice, steamed buns, noodles, wowotou, baked cakes, corn, sweet potatoes, etc., eat 350 grams - 400 grams a day, and the specific amount to eat can be determined according to your own food consumption.

Second, fresh vegetables and fruits.

Eat about 300-500 grams of vegetables a day, of which dark green leafy vegetables such as spinach, rape, water spinach, and lettuce should not be less than 150-300 grams; Eat 200-400 grams of fruits, but do not substitute fruits for vegetables.

Third, animal foods.

That is, chicken, duck, fish and shrimp, meat, eggs and milk that students usually eat. Students should drink at least 300 ml of milk a day to get enough calcium. Eat 1 egg and other animal foods such as chicken (duck), fish, and meat for a total of 100 150 grams every day.

Fourth, soybeans and their products.

Eat about 40 grams (a handful) of soybeans a day and about 50 grams (1 tael) of nuts per week.

Fifth, pure caloric food 25 grams of cooking oil.

Then keep rotating. Just get to grips with it. Detailed example** "Chinese Dietitian Textbook" library, check the meal pairing, there are a large number of teenagers designed dishes. Ask to know that it can't be put over, and the capacity is not enough.

1. It is very important to eat breakfast well, breakfast can provide sufficient nutrients and energy for the human body and brain, make people energetic and active, and enhance memory.

Breakfast should be nutritious, vegetarian and easy to digest. This includes cereals, meat, eggs, milk, fruits or vegetables. Although fried oil cakes and fried dough sticks are good, they should be eaten less, and eating more is not good for the body.

2. During lunch, because people have a lot of study and work activities, and there are 5-6 hours between lunch and dinner, it is necessary to supply sufficient energy and nutrients, and the ingredients should be well matched. Depending on the ratio of food to three meals, you can choose between rice and noodles for lunch, and try to avoid pasta. Non-staple foods to meet the body's needs for vitamins and more.

The choice of non-staple foods such as meat, eggs, milk, soy products, seafood, vegetables, etc., according to the principle of scientific catering, choose several to eat together. For drinks, it is better to choose alkaline drinks that are also rich in antioxidants that remove waste from the body.

3. Dinner must be in moderation, because most families have sufficient time to prepare dinner and eat well, which is not good for health. The reason for a moderate dinner is that if there is too much food at dinner, the concentration of blood sugar will increase and the secretion of insulin will increase. Normally, people are less active at night and have lower energy expenditure.

The excess energy is stored in the body, which will gradually gain weight and lead to obesity. In addition, eating too much dinner can increase the burden on the digestive system and make the brain active and prone to insomnia. A variety of dinners should include cereals, small amounts of animal foods, soybeans and products, vegetables and fruits, etc., as well as foods rich in dietary fiber, such as brown rice and whole grains.

This type of food can both increase satiety and promote gastrointestinal motility.

Children's Nutrition Recipes for Breakfast.

1. Boiled eggs. Eggs are extremely high in protein, which can maintain the growth and development of body cells, repair damaged cells, etc., increase children's immunity, reduce the probability of getting sick and cold, so as not to worry parents. Hard-boiled eggs, tender and light, are one of the best breakfasts for children.

2. Whole wheat bread. Children should eat more pasta and consume rich carbohydrates to replenish energy and physical strength. Whole wheat bread is not only rich in carbohydrates, but also rich in dietary fiber, which can promote digestion and relieve constipation in children.

Children's Nutrition Recipes for Lunch.

1. Scrambled eggs with tomatoes. Tomatoes are high in vitamin C, have sufficient water, promote children's microcirculation, prevent diseases, and tomato scrambled eggs are not lacking in protein, trace elements and other nutrients, is a good lunch recipe.

2. Boiled broccoli. Broccoli not only has a strong antioxidant effect, but also has an anti-cancer effect, inhibits cell abnormalities in the body, and maintains children's physical development. Boiled broccoli is crunchy, juicy and fibrous and child-friendly, making it a great lunch recipe.

When teenagers are growing up, parents are most worried about the problem that their children are not growing tall, and this problem has been bothering people. In fact, this problem still needs to be carefully looked for the cause, teenager diet is a big problem, what to eat, nutritious and healthy food, the following is a recipe for Monday to Wednesday.

Monday

Staple food: two rice (rice, millet).

Stir-fry: mapo tofu (minced meat, tofu, fungus, green garlic), fried tomatoes with eggs (tomatoes, eggs).

Side dishes: Mix with peppers (peppers, cucumbers, coriander).

Soup: sea rice cabbage soup (Chinese cabbage, sea rice).

Tuesday

Staple food: Hanamaki (white noodles, sesame sauce).

Stir-fry: braised beef (beef, carrots, potatoes), fragrant dried celery.

Side dishes: peanuts and celery leaves.

Soup: Tomato soup with shrimp skin.

Wednesday

Staple food: fried noodles (yellow sauce, diced fatty and lean pork, cucumber, heartfelt radish, boiled soybeans, mung bean sprouts, minced celery).

Side dish: Deep-fried chicken liver. Soup: Noodle soup.

Importantly, if the breakfast is not nutritious enough, it can easily cause symptoms of hypoglycemia in teenagers.

Teenagers' nutritious breakfast recipes need to be designed in accordance with the basic principles of "grain matching, thickness matching, meat and vegetable matching, and variety matching", and the design of each nutritious breakfast recipe should meet the requirements of a reasonable and balanced diet as much as possible. Each nutritious breakfast recipe should be composed of three parts: meat, milk, eggs, pastries, vegetables, etc., and add a serving of melons and fruits after the meal to supplement vitamins. The cooking requirements of each nutritious breakfast recipe should be designed so that it is not only conducive to the digestion and absorption of each student in the growth and development stage, but also suitable for the student's appetite and taste.

Different foods are eaten in tandem with each other. It is important to pay attention to not picky eaters and partial eaters, so as to maintain the health of the body, teenagers should pay attention to the collocation, do not feel that it is not delicious, do not eat it, and do not eat partially, so as to be more nutritious and grow up healthier.

If parents and friends don't know how to supplement nutrition for their children, you can refer to these ways and methods to introduce to you, and the following will continue to introduce recipes suitable for teenagers, you can continue to pay attention.

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I. Introduction 1Adolescents are the future of the country, and a nutritious and balanced diet is the foundation for ensuring the healthy physical and mental development of adolescents. 2.

The recommendation of nutritious meals for adolescents aims to provide safe, rich and balanced nutritious meals for adolescents, so as to improve the nutritional status of adolescents and promote the healthy physical and mental development of adolescents. II. Content 1Recommendations for nutritious meals for adolescents need to be considered based on the following aspects:

1) Nutrient intake: cereals, potatoes, beans, crude meat, milk, vegetables and fruits, oils, fruits, eggs, etc.; (2) Types of nutrients: proteins, vitamins, minerals, fats, carbohydrates, etc.; (3) Quality of nutrients:

High nutritional value, good taste, no additives, no pollutants; (4) Distribution of nutrients in Iwate: Maintain the balance of nutrients and give adolescents richer nutrition. 2.

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