What are the nutrition recipes for primary school students?

Parents should pay more attention to their healthy diet while they are happy when they step into the campus. A scientific and reasonable nutrition recipe can not only provide children with the energy and nutrition they need for growth, but also enhance their immunity and help them thrive.

Balanced intake of whole grains

Whole grains are the essence of Chinese traditional food culture, rich in carbohydrates, dietary fiber, B vitamins and minerals. Primary school students are in a critical period of growth and development, and their demand for energy is high. Therefore, the daily staple food should be rice, noodles, steamed bread and other grains, with appropriate amount of potatoes and miscellaneous beans to provide them with sufficient energy and satiety.

Clever collocation of various vegetables

Vegetables are an important source of vitamins, minerals and dietary fiber. Giving children a variety of vegetables every day can balance nutrition and meet their different tastes. Green leafy vegetables are rich in chlorophyll, vitamin C and calcium, such as spinach, oil wheat vegetables and small green vegetables. Cucumber and eggplant vegetables are full of water and low in calories, such as cucumber, tomato and eggplant, which can clear away heat and relieve summer heat and replenish water. Root vegetables are rich in dietary fiber, such as carrots, lotus roots and yams, which help to promote intestinal health.

Pay attention to the intake of high-quality protein

Protein is the basic raw material of human tissues and organs, and it is very important for the growth and development of primary school students. Provide children with high-quality protein sources every day, such as lean meat, fish, eggs and bean products. Lean meat is rich in hemoglobin, which can provide iron for children and prevent anemia. Fish is rich in unsaturated fatty acids, which is good for brain and heart health. Eggs are rich in lecithin, which can promote brain development. Soybean products are rich in soybean isoflavones, which helps to regulate endocrine balance.

Ensure adequate fruit intake.

Fruit is a treasure house of vitamins, minerals and dietary fiber. Provide children with 2-3 kinds of fresh fruits every day, such as apples, bananas, oranges and raspberries. Apple is rich in pectin, which can promote gastrointestinal peristalsis and prevent constipation. Bananas are rich in potassium, which can regulate blood pressure and nerve nutrition. Oranges are rich in vitamin C, which can enhance immunity and prevent colds. * Berries are rich in anthocyanins, which have antioxidant effects and can protect eye health.

Appropriate supplement of dairy products

Dairy products are an important source of calcium, which is very important for the development of primary school students' bones and teeth. Provide children with 250-500ml of milk or yogurt every day. Milk is rich in calcium, protein and vitamin D, which can promote the growth and development of bones. After fermentation, yogurt has lower lactose content, is easier to digest and absorb, and is also rich in probiotics, which helps to adjust the balance of intestinal flora.

Pay attention to the diversification of diet

A diversified diet can provide children with comprehensive nutrition. Don't stick to a certain ingredient or dish, try to match different foods for your child every day to ensure that your child gets all kinds of nutrition. We should also pay attention to avoid over-processed foods, such as potato chips and fried foods. These foods are high in calories and low in nutritional value, which is not conducive to children's health.

Develop good eating habits

Besides providing a balanced diet, it is also important to cultivate good eating habits. Let children eat on time and avoid overeating or eating snacks. Encourage children to eat more whole grains, vegetables and fruits and less foods high in sugar, oil and salt. Let children learn to choose healthy food by themselves and help them form the habit of drinking water actively.

A scientific and reasonable nutrition recipe can not only meet the growth and development needs of primary school students, but also help them develop good eating habits and help them grow up healthily and happily. As parents, we should pay attention to children's healthy diet, carefully select ingredients for them, and care for their growth with love and patience.