How many food calories a 10 year old eats at each meal

Ten-year-old children have already entered primary school and have begun to receive compulsory education, and their daily nutritional intake should not only meet the child's physical development, but also provide protection for the child's learning. For children of this age, there are certain requirements for the richness and intake of nutrients every day, so let me tell you what are the dietary requirements for 10-year-old children.

What are the dietary requirements for children aged 10 years old

1. Eat a diversified diet and eat some coarse grains.

2. Eat regularly, don't overeat, eat more beans and nuts.

3. Eat more fresh vegetables and fruits.

4. Hail stupidity to limit the intake of foods high in fat.

5. It is best to eat fish or chicken 2 or 3 times a week.

6. Eat up to one egg a day.

10 children to pay attention to poor eating habits

1. Snacks: Many children eat melon seeds, candies and other foods all day long, there is no normal dietary regularity, and the digestive system does not establish the conditioned reflex of eating regularly, so that the gastrointestinal tract can not rest, so it can cause loss of appetite, affect eating, and over time, cause various nutrient deficiencies.

2. Partial eating: People who don't like to eat meat dishes will be greatly limited by the quality of protein, and people who prefer to eat meat dishes will lead to excess calories and lack of various vitamins and inorganic salts.

3. Gluttony: Eating and drinking can not only cause gastrointestinal disorders, but also induce various diseases, such as acute gastric distension and gastric prolapse. Fatty foods force a large amount of bile and pancreatic juice to be secreted, and biliary tract diseases and pancreatitis may occur.

These diseases can severely affect the body's intake of nutrients.

4. Fast food: "Gobbling" not only increases the burden on the stomach and is prone to gastritis and gastric ulcers, but also inevitably leads to incomplete digestion and absorption of food due to poor food chewing, resulting in the loss of various nutrients.

5. Hot food: too hot food is easy to burn the tongue, oral mucosa, esophagus, etc., and can also cause damage to teeth, and the scars and inflammation left by esophageal burns will affect the absorption of nutrients.

The intake of children's nutrition has always been a matter that parents pay special attention to, in fact, the main policy for children's nutrition is to increase the types of nutrients that children can take as much as possible under the premise of ensuring intake. In addition, parents can also focus on adding certain nutrients to their children according to their age characteristics, especially trace elements.

You can eat all the food you eat every day, considering that school-age children should drink milk, eat eggs, lean meat, and eat more vegetables and fruits every day.

: Hello, the average child's breakfast is usually best with a glass of milk, an egg and a slice or two of bread. Milk can be drunk alternately with beverages such as fruit juices. Bread can also sometimes be replaced with biscuits or steamed buns.

Suggestions: Suggestions: For this situation, children's physical development is relatively fast, often muscles and bones grow together, especially need enough calcium, vitamin C, A and other nutrients to help the body grow and develop.

Summary. Nutritious recipes for elementary school students for the week.

Monday: Breakfast: milk, millet porridge, spiced eggs, jam bread, small steamed buns, boiled cucumber strips, fried crushed radish strips and pickles.

Breakfast: seaweed crisp, yogurt.

Lunch: small pieces of chicken thigh stewed with mushrooms, minced zucchini, scrambled eggs with tomatoes, diced garlic and oily lettuce, seaweed and tofu soup.

Steamed corn segments. Fruit: Banana).

Dinner: Lion Cub, white dried persimmon pepper and carrots, vegetarian roasted radish, eight-treasure porridge, custard buns.

Evening snack: Pure milk.

Tuesday: Breakfast: Milk, mung bean porridge, spiced eggs, meat cage, milk queen buns, cabbage vermicelli, stir-fried minced mustard.

Breakfast snacks: cake pieces, yogurt.

Lunch: ingots pork, minced pork and choy heart, ground three fresh, garlic spinach, green cabbage gnocchi soup, green onion soft cake.

Fruit: apple).

Dinner: Fish cutlet, minced meat, shiitake mushrooms and garlic sprouts, stir-fried potatoes with tomatoes, mung bean porridge, sesame sauce cake.

Evening snack: Pure milk.

A 10-year-old's recipe for the week.

Nutrition Recipes for Primary School Students Monday: Breakfast: Milk, Millet Porridge, Spiced Eggs, Jam Bread, Small Steamed Buns, Cucumber Strips, Stir-fried Crushed Radish Strips and Pickles Breakfast Meal:

Stuffy seaweed crisp, yogurt lunch: small pieces of chicken thigh meat stewed with mushrooms, minced meat zucchini, scrambled eggs with tomatoes, garlic and oil, diced wheat cabbage, seaweed tofu soup steamed corn segments (fruit: banana) Dinner:

Little lion head, white dried persimmon pepper carrot is good or not, vegetarian roasted small water radish, eight-treasure porridge, custard bun evening meal: pure milk Tuesday: breakfast:

Milk, mung bean porridge, spiced eggs, meat cage, milk queen bun, cabbage vermicelli, fried minced mustard breakfast meal: cake pieces, yogurt lunch: Yougana ingots meat, minced meat and white dried choy heart, ground three fresh, garlic spinach, green cabbage gnocchi soup, green onion soft cake (fruit:

Apple) dinner: fish cutlet, minced meat, shiitake mushrooms, garlic sprouts, tomato fried potatoes, mung bean porridge, sesame sauce cake Dinner: pure milk.

Wednesday: Breakfast: Milk, eight-treasure porridge, quail eggs, fried dough sticks, jam packets, pepper oil bean sprouts, fried and crushed eight-treasure pickles

Lunch: sweet and sour pork ribs, minced meat, tofu and green garlic, eggs and fried persimmon pepper fungus, shrimp skin cabbage, green cabbage and white fungus soup, steamed sweet potatoes (fruit: pear) Dinner:

Steamed balls, winter melon, minced meat, green bamboo shoots, carrots, diced mushrooms, rapeseed, millet porridge, bean buns, evening meal: pure milkThursday: breakfast:

Milk, white rice porridge, spiced eggs, meat floss bread, green onion cake, assorted cauliflower, sauce and tofu breakfast meal: open smile, yogurt Lunch: braised beef and potatoes, minced meat, fresh mushrooms and cucumbers, scrambled eggs with minced leeks, stir-fried chopped cabbage, mushu soup, corn flour (fruit:

Small tomatoes) dinner: lo noodles (meat marinade, vegetarian marinade), boiled three silk (persimmon pepper, carrot fried, tofu shredded), corn kernels fried choy sum dinner meal: pure milk.

Friday: Breakfast: milk, mung bean porridge, spiced eggs, egg soft cakes, sesame sauce rolls, spinach vermicelli, fried rose greenhouses Bitou pickles breakfast plus meal:

Butter biscuits, yogurt lunch: cumin cubes, minced meat roasted eggplant, home-style tofu double winter, three-color return bean sprouts, tomato noodle soup, pumpkin pie (fruit: banana) Dinner:

Radish balls, stir-fried greens, stir-fried meat with winter melon, rice, steamed buns, and flower rolls.

<> when the child reaches the age of ten, mothers should not neglect to give their children adequate nutrition, at this time mothers can find some recipes suitable for children at the age of ten, and take turns to supplement nutrition for children. Children at each stage need to be treated differently, and mothers should not be despised when children are growing up. So let's take a look at the 10-year-old children's weekly recipes.

A 10-year-old child's recipe for the week.

Nutritious recipe for children with broccoli stewed carrots.

Ingredients: 200g broccoli, oil and salt, carrots, fish sauce, water starch, chicken essence, appropriate amount of sugar.

Production steps: Cut the broccoli into small florets and wash them, and cut the carrots into strips and wash them; After the water in the pot boils, add an appropriate amount of salt, pour in the ingredients and scoop it up, soak it in cold water and then scoop it up; Pour a small bowl of water into the pot, add a spoon of fish sauce, an appropriate amount of olive oil, an appropriate amount of chicken essence and an appropriate amount of sugar to taste; Add water starch, pour in vegetables and adjust the thickening while stirring; Finally, bring to a boil and turn off the heat.

Honey-glazed chicken thighs for children.

Ingredients required: 350g chicken thighs, 20g onion, appropriate amount of oil and salt, 30ml of barbecued pork sauce, appropriate amount of soy sauce, appropriate amount of white sugar, 15g garlic cloves, appropriate amount of ginger.

Production steps: After the chicken thighs are washed, insert them countless times with a toothpick, blanch them in a pot of boiling water for 10 minutes, force the blood water to take out, rinse the foam with water, peel the garlic cloves and ginger, cut them into small pieces, wash the onion and cut it into small pieces, absorb the water of the chicken thighs, put them in a large bowl, add the processed garlic cloves, ginger, onion, add sugar, soy sauce and char siu sauce; Add cooking oil, mix well, put it in the refrigerator to marinate overnight, put it in the rice cooker, add an appropriate amount of water, stir it gently with chopsticks, cover the rice cooker lid, press the cook button, and cook until the juice is reduced.

What is the recipe for growing taller at 10 years old? 7-12 years old is in the most important stage of adolescent growth and development, children's height and food are also closely related, from the diet point of view, pay attention to the following points:

Clause. 1. To eat high-protein foods, such as black soybeans, the highest protein content is black soybeans, and the relative calorie content is also relatively low, even if you eat more, you will not gain weight, you can grind into black soybean milk, or black soybeans and rice can be cooked into rice.

Clause. 2. Eggs, eggs are also rich in high-quality protein, and it is recommended that children eat one egg a day.

Clause. 3. If children want to grow taller, milk is an indispensable food, because milk is rich in calcium, which is a nutrient that is very conducive to bone growth.

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.