How to make a delicious and nutritious breakfast for middle school students.

In a word, breakfast whole grain milk.

Nutritious breakfast practices for middle school studentsNutritious breakfast practices for middle school students. Talk to your school's dietitian and they will know what to do for a nutritious breakfast for middle school students.

I think there are many ways to make a nutritious breakfast for middle school students, for example, you can make a finger cake and make an egg custard for him in the microwave at home.

The practice of nutritious breakfast is encyclopedic and clicked on the Internet, and you can know how to do the proportion of the specific zero-yuan breakfast.

1.Breakfast should be made up of four major food groups: cereals, milk, meat, eggs, and vegetables and fruits.

1) Cereals for breakfast recipes: steamed buns, steamed buns, bread, large (small) rice porridge, white porridge, noodle (slices) soup, nutritious cereals, wontons, etc.

2) Milk and beans in breakfast recipes: soy milk, tofu brain, milk (goat's milk), boiled soybeans, soy beans.

3) Meat and eggs in breakfast recipes: ham, beef in sauce, chicken in sauce (legs), fried fish, eggs (steamed, fried, stir-fried, fried).

4) Vegetables and fruits in breakfast recipes: cucumbers, radishes, lettuce, cabbage, tomatoes, fruit salad.

2.Whether the breakfast combination is reasonable depends on two aspects, one is that breakfast energy and nutrients should account for one-third of the nutrients throughout the day, generally speaking, as long as you eat these four types of food, it should be considered a good breakfast. In addition, people generally rarely eat fresh vegetables and fruits, in fact, fresh vegetables and fruits can provide a lot of vitamin C, vitamin C can help the brain to use oxygen.

3.You can choose different fresh vegetables and fruits according to different seasons, and you can master them flexibly. I think it's good to pair cereals with animal foods, buns are a great breakfast food, and dumplings are good as long as they're not fried.

Element 1: Cereals Cereals are the sum of flour, rice, corn flour, wheat, sorghum, and many more. Their rich carbohydrates are the main source of our dietary energy, and a variety of cereals are mixed with a variety of cereals that are better than eating a single kind of cereal food suitable for breakfast: steamed buns, buns, bread, rice porridge, potato porridge, bean porridge, corn porridge, noodles, nutritious cereals, and wontons.

Element 2: Meat The accurate term should be "animal food", including meat, fish, poultry, and eggs. They provide the human body with animal protein and some important minerals and vitamins.

But they are also clearly different from each other, and mothers should pay attention to using them in turns, and do not prefer one over the other because of their children's preferences. Chicken, fish, shrimp and other aquatic products are very low in fat, so you can eat more. Pork is high in fat, so eat less in moderation.

Eggs are high-protein and high-quality**, but they contain a high cholesterol content, so it is advisable to use 1 meat per day for breakfast: pork, beef, chicken, fish, ham, and eggs (steamed, boiled, scrambled, and fried).

Element 3: Milk (or legumes) Milk and dairy products, legumes and soy products, the former is animal protein, and the latter is plant protein, which can provide high-quality protein for the human body. Moreover, there is a general lack of calcium in the diet of Chinese residents, milk is the preferred calcium supplement food, some children will have diarrhea and other gastrointestinal discomfort when drinking milk, and the use of yogurt and soy milk and tofu brain can also ensure calcium intake.

Fresh milk, yogurt, goat's milk, soy milk, tofu brain, dried tofu, boiled soybeans, and soy tofu are suitable for breakfast. Element 4: Fruits and vegetables That is, vegetables and fruits.

We often put them together because they have a lot in common – providing the body with a variety of vitamins. But after all, they are two types of food, each with its own advantages, and cannot completely replace each other. Especially during the school day, children should not only eat fruits without vegetables, or only eat vegetables without waterwheels.

Generally speaking, vegetables with darker red, green, and yellow colors and dark yellow fruits are more rich in nutrients, so you should choose more dark-colored vegetables and fruits that are suitable for breakfast: cucumbers, radish, lettuce, cabbage, tomatoes, apples, strawberries, bananas, oranges, kiwifruit.

First, middle school students must have a nutritious breakfast, so the food must contain enough protein, so they must drink a bottle of milk or an egg for breakfast.

Second, breakfast is not easy to be too greasy, so don't eat too much oil, and it's best not to eat meat in the morning.

Thirdly, breakfast should be able to fill the hall and fill the belly, so you can dress up to choose bread and cake, which are not only nutritious, but also can make the body energy storage for a longer time.

And the speed at which these are eaten is also very fast.

So in the morning it is best to eat: milk + bread (cake) or poached eggs. It's fast, nutritious, and filling.

The food should be diverse, try to make the food diverse, more than 12 kinds of food every day, more than 25 kinds of food every week, and it should be meat and vegetable matching, thickness and fineness, and try to avoid a single food. For example, a few of our students take a bottle of milk, 200 milliliters, and then give him two sesame packets, and then give him 50 to 100 grams of small cherries and a boiled egg, so that the nutrition is more comprehensive. Because the morning is the time to work, we adults are also nervous that children have to go to school, adults have to go to work, this kind of food is also convenient, you can buy it in advance, and then the eggs are boiled and boiled quickly, so it is more convenient and easy to obtain, and the preparation is relatively fast, so it is more convenient, we generally recommend it.

But it is better to have a nutritious breakfast with meat and vegetables, and thickness and thickness.

1. Eat bread for breakfast and drink milk or coffee, which is convenient and trouble-free. However, bread should pay attention to the choice of plum, wheat bread, oatmeal, etc., peanut butter is less smeared, and vegetable butter is hydrogenated to form a trans fatty acid, which has been proven to be related to cardiovascular diseases.

Middle school students are particularly nervous about going to school right now. Because Xuesong is particularly nervous, you have to eat, you have to eat, then you have to pay attention to his breakfast, I think get up early and let him eat an egg, eat a few pieces of ham, drink milk and eat some bread, I think this nutrition can be balanced to keep up with the skin spike.

Buy soy milk powder in the supermarket, fry an egg cake, bread, and ham can be simple, fast.

Go to Jindeli. Otherwise, a burger would be fine.

I'm eating in the cafeteria.

It's very helpless.

Eating corn and drinking milk are rich in nutrients.

Count the morning Sun collapsed the meal to eat what potato balls have Kai and nutrition.

Milk with bread and an egg.

Basically, the student's breakfast is poached eggs and milk, and the poached eggs are made as follows: the pot is slightly hot, put oil, put the eggs after it is hot, put the seasoning, and turn it over.

Egg + milk + bread breakfast is very important, preferably nutritious, such as an egg, bread, vegetables, soy milk or milk, etc.

How to cook breakfast? Cut the purple sweet potato into the porridge and cook, cut a duck egg and divide it in half, prepare mustard, bread slices, and some cheese pie.

Students' breakfast can be lean meat + noodles, porridge + eggs or steamed buns + steamed bread + soy milk and milk.

Breakfast is important and preferably nutritious, such as an egg, bread, greens, soy milk or milk.

The general one is steamed bun porridge or something, and if it is slightly better, it is milk + eggs.

eggs, milk, bread; cakes, jams, orange juice; Soy milk, fritters, yogurt.

Cereals.

In this case, it means that as a good student breakfast, there must be cereals, such as steamed buns, buns, bread, noodles, biscuits, cakes, porridge, etc., and a variety of cereals should be matched, thick and thin.

Preparation of paste soup powder:

1 Cook the broth: blanch the pork stick bones and chicken racks, then put them in a bucket and add water to boil, cook for more than 8 hours, add cooking wine and ginger slices at the same time, and remove the stick bones after cooking.

2 Longkou vermicelli should be sent with cold water in advance for later use.

3 Mix the paste: Mix with cold broth and an appropriate amount of flour.

4 Add water to taste the stock: add salt, sugar, monosodium glutamate, pepper, i+g, and add an appropriate amount of white vinegar according to the weight of the soup.

5 Prepare the paste soup: Bring the seasoned stock water to a boil, pour in the prepared paste, and stir while pouring.

6 Forming: Put the paste soup in a bowl and add the blanched vermicelli (can be served with coriander, kimchi, cooked peanuts).

Boiled instant oats in soy milk. Nutrition and content, simple, just one soak.

Honey milk + corn. Corn ripens quickly.

Lean porridge + sweet potato or taro.

Bean porridge + buns.

eggs, milk, bread; Simple and convenient. Hope it helps.

eggs, milk, bread; Simple and convenient. This is a good combination of East and West.

A pancake with an omelette, luncheon slices and a glass of milk.

Walnut porridge + steamed bun (flower roll) eggs, fish, meat fried vegetables.

Milk, porridge, bread, fruits.

Sliced bread with eggs + white porridge.

There is a student in my family who is in the third year of junior high school, and for the sake of learning in the morning, he must eat well in the morning. I go to school five days a week, and I usually arrange it like this (in any order).

1. Egg fried rice. The ingredients are eggs, rice, onions, and carrots, and these four are the basic ingredients. Look at what you have at hand, you can also add shrimp (if you eat shrimp on the first day, leave two and cut them into small pieces), minced meat (any meat will do, the leftover meat and vegetables on the first day will do), and other vegetables (tomatoes, green vegetables, etc., cut into small pieces, no more).

2. Beef noodle soup. Beef (marinated, buy ready-made, cut into thin slices and freeze, take as you go), coriander. Add half a tomato for even better taste. Clear broth or bone broth will do.

3. Multigrain porridge with steamed buns. Multigrain porridge is made in a rice cooker with a reservation function, and I usually use peanuts, red beans, and rice as I like. Buy ready-made buns, freeze them if you have more, and put them when the water boils when they are heated.

4. Soy milk (milk) with snacks. I rarely use milk in the morning, but I don't want to get up early and use it once. Dim sum can be served at will, buns, cakes, bread, cakes, you can also make your own egg cakes, or make fried steamed buns (wrapped in egg fried, sliced meat and tomato are more delicious.) ）

5. Dumplings. If you wrap it yourself, wrap some more and freeze it. You can also buy quick-frozen. Serve it with a bowl of dumpling soup.