children winter eat

A complete guide to healthy eating for children who are difficult to raise in winter


In winter, the weather is dry and cold, and the baby’s own resistance is weak. In daily life, parents should pay more attention to the baby’s diet. What are the precautions for the baby’s or children’s winter diet? What is the complete strategy for children’s healthy diet in winter? The following is a detailed introduction to the soups and dishes suitable for babies in winter, so that babies can have a healthy and warm winter. We together look.

Baby winter diet list

  Top: Foods rich in protein, carbohydrates and fats

  In winter, because of the cold climate, in order to enhance cold resistance, our body will automatically increase the secretion of thyroxine and adrenaline to promote and accelerate the decomposition of protein, fat and carbohydrates, so that the body emits more heat. Therefore, the body loses more heat in winter, and the heat energy in our diet needs to be increased accordingly. Let the children properly increase the staple food, in addition, eat more soy foods, as well as beef, chicken and fish, shrimp and other meat foods.

  2nd place: Foods rich in vitamins

  In winter, children are prone to respiratory infections and other diseases. If they can get enough vitamins, they can effectively enhance their body’s immune function.

  Some vegetables in winter, such as Chinese cabbage, cabbage, radish, bean sprouts, rapeseed, spinach, lettuce, mustard, etc., are rich in vitamins. Parents should mix and match reasonably, and often change the variety of colors, so that children have sufficient nutrients in all aspects.

  If there is no abundant supply of green leafy vegetables, you can eat more sweet potatoes, potatoes and other potato foods, which are rich in vitamin C, vitamin B and vitamin A, and sweet potatoes with red hearts also contain more carotene. Eating more potatoes also has the effect of clearing internal heat and removing plague poison. In addition, the liver of animals is rich in vitamin A, and children should also eat more in winter.

  Third place: dietary fiber

  Dietary fiber can regulate the absorption and excretion of food, keep the stool smooth, which is very beneficial for the excretion of toxins in the body; in addition, dietary fiber also has the effect of weight control. Therefore, let children eat more coarse grains such as corn and sorghum rice, soy foods such as soybeans and adzuki beans, and vegetables such as spinach and celery, which all contain more dietary fiber.

  Fourth place: bacteria and algae food

  Mushrooms, Hericium erinaceus, Tremella and other mushroom foods and aquatic products such as kelp and seaweed contain essential macro and trace elements, such as phosphorus and iodine, which help to increase children’s resistance and enhance the overall quality of the body. In winter, children can eat more of these foods.

  Fifth place: moisturizing food

  Radish has a strong function of promoting qi, and can also relieve cough and phlegm, soothe the throat and clear the throat, reduce qi and appetizers, remove dryness and promote fluid, cool and detoxify. As the saying goes, “Eat radish in winter and ginger in summer, you won’t need a doctor to prescribe a prescription”, which means that radish has a good health care function. There are many ways to eat radish, which can be eaten raw, salad, stir-fry, or soup.

  Winter melon is sweet and cool in nature, and has the functions of clearing away heat and quenching thirst, diuresis and swelling, and can be used for coughs with excessive phlegm and restlessness. In addition, mushrooms, bitter gourd, white fungus, etc., also have the effect of moisturizing.

A complete guide to healthy eating for children who are difficult to raise in winter

  In winter, not only the temperature is low, the baby is prone to colds, but it is also a frequent period of various infectious diseases. During this period, smart mothers need to understand the basic principles of winter diet, start with diet, and enhance the baby’s body’s resistance to cold and disease.

1.   Consume moderate amounts of high-protein, high-fat foods

  Some mothers mistakenly believe that in winter, babies need more high-protein and high-fat foods to withstand cold weather; in fact, modern scientific research has confirmed that in cold climates, the body’s endocrine system is also mobilized to make the body’s Increased heat production capacity. Therefore, the energy we need in winter is not much different from other seasons. There is no need to increase your baby’s food intake for more energy.

2.   Pay attention to vitamin supplements

  Babies have relatively few outdoor activities in winter, and the time they receive outdoor sunlight is also short, and they are prone to vitamin D deficiency. This requires the mother to regularly supplement the baby with vitamin D, 2 to 3 times a week, 400 units each time.

  The cold climate accelerates the oxidation function of the human body, and the metabolism of vitamin B1 and B2 is also significantly accelerated. Attention should be paid to timely supplementation in the diet. Vitamin A can enhance the body’s cold tolerance, vitamin C can improve the body’s ability to adapt to cold, and has a good protective effect on blood vessels. Therefore, in the winter, the baby should eat more foods rich in vitamins.

3.   Non-negligible inorganic salts

  Medical research has shown that if there is a lack of inorganic salts in the body, it is easy to feel cold. To help the baby resist the cold, it is recommended that mothers let him eat more vegetables containing roots and stems in winter, such as carrots, potatoes, yams, sweet potatoes, lotus root and green vegetables. Cabbage etc. The roots of these vegetables contain more inorganic salts.

4.   Dietary adjustment of hot food in winter

  The food in winter should be mainly hot food, preferably stewed vegetables, stewed vegetables, stewed vegetables, or soup dishes. It is not advisable to give your baby more raw and cold food. Cold food is not easy to digest, and it is easy to hurt the baby’s spleen and stomach. Children with spleen and stomach deficiency should pay special attention.

  In addition, the heat dissipates quickly in winter, and the method of thickening can prevent the temperature of the dishes from dropping too quickly, such as soup paste dishes. Winter dishes should have a heavy taste, which is significantly different from the light characteristics of summer dishes.

5 healthy recipes that children can’t miss in winter

  Sydney Stewed Rock Sugar

  Actions: Clears the heart and moistens the lungs, clears heat and promotes body fluid. It is suitable for those with dry cough and thick phlegm or children with thirsty mouth and red face and red lips. In autumn, the climate is dry, and children can use it as a daily drink.

  Ingredients: 2 Sydney pears, appropriate amount of rock sugar.

  Method: Slice the Sydney pears into pieces, put them into a tiled pot with rock sugar, add a small amount of boiling water, and simmer for 30 minutes before eating.

  Apple and Date Lean Soup

  Actions: nourishing yin and moistening the lungs, nourishing the stomach and producing body fluid, moistening the tendons and meridians. Suitable for dry weather in autumn, dry cough without phlegm, dry skin. Generally, children often eat it in autumn, which can moisten dryness and promote fluid.

  Ingredients: 1-2 apples, 100 grams of lean meat, and 4 candied dates.

  Method: Peel, heart, slice the apple, put it into a pot with lean meat and candied dates, add an appropriate amount of water, and cook for 1 hour before eating.

  egg yolk tofu

  Ingredients: northern tofu, garlic sprouts, sea rice, red salted duck egg yolk, edible oil, salt, sugar, cooking wine, chicken essence, sesame oil, green onion, ginger chicken soup.

  Practice: Cut the tofu into pieces, blanch it in boiling water to control the dry water, add salt and chicken essence to taste; soak the dried sea rice in water, wash it and cut it into pieces, wash and cut the garlic sprouts, green onions and ginger into pieces, and crush the salted duck egg yolk; Put the oil in the pot and set it on fire. When the oil is hot, add the minced green onion and ginger and stir-fry. Add tofu, garlic sprouts, dried shrimps and stir-fry. Add chicken soup, cooking wine, sugar, salt, chicken essence, and sesame oil. When the juice is out of the pot, sprinkle with minced egg yolk.

  Steamed Pork Ribs

  Ingredients: 1.5 kg of pork ribs, 50 grams of cooked ham, 60 grams of water-fat magnolia slices (water bamboo and winter bamboo shoots), 25 grams of refined salt, 10 grams of cooking wine, 10 grams of monosodium glutamate, 40 grams of shredded onion, 20 grams of shredded ginger, broth ( or water) 2 kg.

  Practice: Chop the ribs into 4 cm long sections, scald them with boiling water and wash them; cut the ham and magnolia slices into small pieces for later use. Put the ribs into 10 small bowls respectively, and then add sliced ​​ham, sliced ​​magnolia, shredded green onion, shredded ginger, monosodium glutamate, cooking wine, refined salt, and broth, and steam for 1 hour over high heat.

  Carrot Yuzhu and Horseshoe Fish Head Soup

  Action: clearing heat and moisturizing, nourishing the skin. It is a good product for the dry climate in autumn and for nourishing the body.

  Ingredients: 250 grams of carrots, 25 grams of Yuzhu, 150 grams of water chestnuts, one big fish head (about 300 grams)

  Method: Peel the carrots and cut them into pieces, peel and crack the water chestnuts, remove the gills and wash the big fish head, fry in a wok with a little oil until golden brown on both sides, add a small amount of boiling water, and then put it into the pot with the toppings Inside, add an appropriate amount of water, cook for 1 hour, season with salt, and drink.

Five tips for winter toddler diets

  1. Tonic in winter: arrange diet reasonably and pay attention to the proportional relationship

  Chinese medicine believes that the balance of yin and yang, the dredging of meridians, and the harmony of qi and blood are the keys to preventing disease and strengthening the body. Therefore, reasonable arrangement of diet is also the key to the supply of nutrients in children. The so-called reasonable arrangement of diet is to take into account the needs of energy and various nutrients. Attention should also be paid to the proportional relationship between protein, fat, and carbohydrates.

  A reasonable diet can improve the nutritional status, improve the immune function of the human body, and promote the recovery of the sick body; at the same time, it can also promote metabolism, so that the phenomenon of chills can be improved; in addition, it can also regulate the metabolism of substances in the body, so that the energy of nutrient conversion can be maximized It is stored in the body and lays the foundation for good health in the coming year. Parents need to be reminded that; when taking supplements, they should choose appropriate foods and pay attention to cooking methods according to the child’s gastrointestinal function status.

  • The baby should eat the right food in winter

  Don’t eat these

  1. Raw and cold food, cold drinks.
  2. Fatty and thick food (such as meat, sweets, etc.).
  3. Persimmons, chestnuts, apricots, plums, etc.

  Eat these

  1. Cooked and hot food.
  2. of digestible food.
  3. Apples, pears, oranges, walnuts, peanuts, etc.
  4. Use more cooking methods that use water as heat transfer medium, such as steaming, stewing, and boiling, and less cooking methods that use oil as medium such as frying, roasting, and deep-frying.

  Meat food: should be stewed for a long time

  Stewed meat for a long time, the active ingredients can be fully precipitated, not only high in nutrients, but also easy to absorb, especially suitable for children to eat.

  Fresh vegetables: should be “quick fight”

  Fresh vegetables are rich in vitamins. If they are cooked for too long, the vitamins will be easily destroyed, and the vegetables will easily lose their fresh taste. Therefore, to make fresh vegetables, quick cooking methods such as frying and boiling are used.

  • Don’t wait for thirst to drink water

  Although sweating decreases in winter, the cells of the brain and various organs of the body still need sufficient water to ensure normal metabolism. Therefore, the child should be given enough water to meet the needs of the body, and do not wait until the child is thirsty to let him drink water. Teach older children to take the initiative to drink water, not to wait until they are thirsty. If you drink water when you are thirsty, your body is already dehydrated.

  Best to drink more water. Drinks with high sugar content are better to drink less.

  The amount of water a child needs per day: infants and young children need 100 to 150 milliliters per kilogram of body weight per day. Children aged 3 to 7 need about 90-110 milliliters per kilogram of body weight per day.

  • Often cook porridge

  Porridge is a particularly suitable food for children. The child’s gastrointestinal function is weak, and because of the long cooking time, the nutrients in the porridge are fully precipitated, so the porridge is not only nutritious, but also easy to absorb. Drinking hot porridge in winter is especially beneficial for children to absorb calories and nutrients.

  In addition to the “Laba porridge” that is often eaten in the twelfth lunar month, for children, mung bean porridge, yam porridge, minced meat porridge, glutinous rice, red dates and lily porridge, millet milk and rock sugar porridge are also very suitable. In addition, there are wheat porridge for nourishing the heart and eliminating vexation, radish porridge for digestion and phlegm, Poria porridge for invigorating the spleen and stomach, jujube porridge for nourishing qi and nourishing blood, and so on.

What fruits can infants and young children eat in winter

  1. Infants and young children can eat grapefruit in winter

  Grapefruit is sour, cold, and non-toxic. It has functions of removing bloating, resolving phlegm and relieving cough, invigorating stomach and digestion, reducing swelling and relieving pain. It is suitable for stomach problems, indigestion, chronic cough, phlegm and asthma. Grapefruit is sweet and sour, and is famous for being rich in vitamin C, so it is more beneficial to patients with cardiovascular disease and obesity. The organic acid contained in grapefruit has the effect of eliminating human fatigue.

  • infants and young children can eat lemon in winter

  The taste of lemon is very sour and sweet, and it has the functions of promoting body fluid, quenching thirst, and dispelling heat. Citric acid can combine with calcium ions to form a soluble chromium compound, thereby alleviating the effect of calcium ions on blood coagulation. Therefore, patients with hypertension and myocardial infarction often drink lemon drinks, which can greatly improve their symptoms.

  • Babies and young children can eat hawthorn in winter

  Hawthorn is sour, sweet, lukewarm, and extremely nutritious. In every 100 grams of fresh hawthorn pulp, there are as many as 89 mg of vitamin C, ranking third among fruits; especially its calcium content, 85 mg per 100 grams of pulp , also among the best, very suitable for children, pregnant women’s demand for calcium, high blood pressure, coronary heart disease, diabetes and other more than 10 kinds of diseases also have significant curative effect.

  • Babies can eat apples in winter

  ”An apple a day keeps the doctor away.” Among many fruits, apple is the most common and peaceful one, but its nutritional value should not be underestimated. Chinese medicine believes that it can promote body fluid and moisten the lungs, strengthen the spleen and appetizers. Nutritional analysis points out that apple contains the most fructose, and contains a variety of organic acids, pectin and trace elements.

  5. Babies can eat bananas in winter

  Bananas are called “fruits of wisdom”, and it is said that Buddha Sakyamuni obtained wisdom by eating bananas. Bananas are high in nutrition and low in calories. They contain phosphorus called “salt of wisdom”. They are also rich in protein, sugar, potassium, vitamins A and C, and also have a lot of dietary fiber. They are quite good nutritious food.

  6. Infants and young children can eat guava in winter

  Guava is rich in nutrients, can increase appetite, promote children’s growth and development, contains a lot of protein, fat, sugar, vitamin A, B vitamins and vitamin C, potassium, iron, carotene and so on.

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