Children’s Nutritious Dinner Matching Guide And Examples, Parents And Teachers Can Come And Refer To It

There are many parents who firmly believe in the old saying "eat a small dinner". However, when this statement is placed on children who are in the growing stage, it should actually be questioned and investigated. This point needs to be questioned.

Children have dinner at around five o'clock in the afternoon. From this time to the next morning, there is a span of about ten hours. During this period, the children still need to play, study, and sleep.

If the amount of dinner eaten is small and the quality is not up to standard, it is common for the child to wake up due to hunger in the middle of the night, resulting in shallow sleep.

Especially for some children in kindergartens, they finish eating at 5 pm and go to bed at 9 pm. There are still four hours during this period. If the amount of activity is slightly larger, they will not be able to bear it.

Many parents are asking this question: How to design the breakfast in the kindergarten’s weekly menu, and how to match the dinner?

Today, let’s talk about how to skillfully match nutritious dinners for children. The desired effect is to make it light and easy to digest while ensuring nutritional density.

Remember the “Three Haves” principle for dinner pairings

The idea is similar to lunch, but pay more attention to lightness.

A better combination is "a combination of grains, meat and vegetables, and a variety of combinations."

brown rice It is a good choice. It is rich in dietary fiber and can satisfy hunger better than white rice.

You can arrange the dishes in this way: braised corn ribs to provide protein and fat, stir-fried broccoli with carrots to supplement vitamins and dietary fiber, and add some Chiba tofu to increase the intake of soy products.

Serve after meal pitaya or Grape , have another small bowl pumpkin porridge Moistens the intestines.

This kind of combination is highly acceptable to children and will not put too much burden on the gastrointestinal tract.

Another common combination is to use steamed buns as a staple food, paired with green vegetables and tofu soup. After the meal, eat a few pieces of small melon or grapefruit, which is light and comfortable.

Eat less fried food and don’t let high fat affect your sleep

Children go to bed relatively early at night, so eating too greasy food is not a good thing.

fried food It is high in fat and digests very slowly.

Something is always working in my stomach, and my brain is also excited, making me tossing and turning and sleeping uneasy.

If it continues for a long time, it will not only increase the risk of obesity, but also may disrupt the secretion pattern of growth hormone.

When parents make dinner, try to replace frying with Steam, boil, stew, stir-fry .

Just like the ribs are stewed, and the vegetables are stir-fried or blanched and served cold. The taste is not bad, and children will still love to eat it.

Don’t have too little dinner, “less but better” is the key

Some parents strictly follow the "eat less for dinner" policy, and eventually their children are so hungry that they toss and turn in the middle of the night and find it difficult to fall asleep.

This "less" means less but more refined, not just a small quantity. .

If you eat too little at dinner, resulting in nutritional deficiencies, your sleep quality will be affected, and your growth and development will also be deeply affected.

The correct idea is: the total amount is slightly less than lunch, but the types of ingredients cannot be reduced, and high-quality protein, complex carbohydrates, and vegetables can all be retained.

Try to reduce the amount of meat and increase the proportion of vegetables and whole grains. In this way, you can have the effect of bringing satiety without making digestion too difficult.

Is it right to be hungry before going to bed? Be particular about extra meals

Many children finish their dinner at around 5pm and complain about being hungry again around 9pm.

Do you want to give me something to eat at this time?

Actually it is Need to be appropriately supplemented .

During a fasting state, gastric acid and pepsin are still secreted, but there is no food to neutralize them. Instead, they will cause irritation to the gastrointestinal mucosa. As time goes by, this may become a potential risk factor for chronic gastritis.

You can give your child a small glass of warm milk, a few slices of whole wheat crackers, or a small banana.

Be careful not to eat too much, and do a little exercise for ten minutes after eating before going to bed.

In addition, it is not recommended to drink a lot of water within half an hour before going to bed, because getting up in the middle of the night will interrupt deep sleep and affect your mental state the next day.

A guide to the weekly recipes, the comparison between three families is very intuitive

In the past, some organizations have invited some families to post a week's worth of recipes for selection, and the three comparative cases are extremely valuable.

Among the practices of Family No. 1, the most reasonable arrangement is to follow "three meals and two o'clock" throughout the day. There will be a small snack in the morning and a small snack in the afternoon, but the energy of the snack will not exceed that of the main meal.

Give pig liver to your children to supplement vitamin A and iron, which takes a week. Dairy products are guaranteed to be supplied every day, as well as whole grains such as whole wheat bread and brown rice.

The variety of food is very rich, and it also comes with nuts.

Family No. 2 is also pretty good, but dairy products only exist four days a week, nuts only appear once, fish is basically invisible, and eggs are relatively rare.

What is lacking is exactly the calcium, high-quality protein, and unsaturated fatty acids that children need when they grow.

Family No. 3 presented a more obvious problem. They did not eat snacks in the morning. Their breakfast only included porridge, steamed buns and fried dough sticks, but no fresh fruits and vegetables.

There are almost no dairy products, and eggs and nuts are also rare.

This way of eating leaves children with a relatively large nutritional gap.

There are a few things that parents often overlook, check them to see if there are any pitfalls.

Combined with the selection of these family recipes, there are a few points to remind everyone.

Milk and dairy products It should be taken every day. This is the most convenient way for children to supplement calcium.

liver Eating it once or twice a week is good for your eyes and hematopoiesis.

seafood Don’t forget, the unsaturated fatty acids in fish are very helpful for brain development.

besides nut , a handful every day, walnuts, almonds, and peanuts can be taken in turn.

Try to add fresh and lively vegetables or nutritious fruits to your breakfast. Even if you just cut a few slices of slender cucumber or take a small and cute tomato, it is perfectly fine.

Don’t skip snacks in the morning. Milk, fruit, and snacks can all supplement your meal.

Pairing dinner for children doesn’t need to be complicated, the key is to pay attention to balance and lightness.

Less fried, less greasy, and a reasonable distribution of high-quality protein, vegetables, and whole grains.

If your child is hungry before bed, offer a small amount of bland food without forcing it.

Refer to the idea of ​​​​a week's recipes to see which category is missing in your home, and slowly adjust it to find a rhythm that suits your child.

Different families have different habits, but what they have in common are good matching principles. Once these are mastered, children can eat comfortably and sleep peacefully.