I. Protein Foods
Protein is very important for the human body. It is the main component of brain cells, not only promoting an increase in the number and volume of brain cells but also facilitating the physiological activities of the brain. Therefore, parents should provide infants and young children with sufficient protein foods every day to meet their needs.
Foods rich in high-quality protein mainly include the following:
1. Milk
Milk is the best food after breast milk. It contains a large amount of high-quality protein and fat, and it is easily absorbed and utilized by infants and young children. Therefore, for children aged 1-3, milk should be a basic food in addition to staple foods. After the age of 3, as long as economic conditions permit, they should drink at least 250 milliliters of milk daily.
2. Poultry Eggs
Poultry eggs have the highest nutritional value of protein. They are not only rich in vitamin A and fat but also abundant in vitamin B2 (riboflavin), making them a daily essential food for infants over 4 months old.
3. Lean Meat
It is rich in protein, iron, thiamine, and fat. It can not only meet children's protein needs but also effectively prevent children from developing iron-deficiency anemia.
4. Liver
Animal livers are rich in protein, vitamin A, vitamin B2 (riboflavin), vitamin B12, and iron. Young children should eat liver at least 1-2 times a week.
5. Animal Blood
Animal blood is rich in protein, iron, and other nutrients, and it is both nutritious and inexpensive.
6. Soybeans and Soy Products
The protein content in soybeans is as high as 38%, which is twice that of lean meat. Soybeans are also high in fat, iron, and B vitamins. However, the protein in soybeans is not easily digested by infants and young children, so it requires careful preparation, such as slow stewing over a low flame, for children aged 1-3 to consume. However, soy products such as tofu, soy milk, and dried tofu are relatively easier to digest. Children aged 4-6 can eat soy foods.
II. High-Fiber Foods:
1. Dark-Colored Vegetables
Dark-colored vegetables like carrots, rape, bok choy, celery, and spinach are high in carotene, which is the main source of vitamin A for infants and young children. They also contain a certain amount of calcium and iron. Therefore, parents should encourage children to eat vegetables, with an emphasis on dark-colored ones.
2. Light-Colored Vegetables
Light-colored vegetables like radishes, cauliflower, cabbage, and Chinese cabbage contain some vitamin C and minerals, but not as much as dark-colored vegetables.
3. Fruits
Generally, the nutritional components of fruits are similar to those of light-colored vegetables. However, fruits like jujubes, hawthorns, citrus, and grapefruits are extremely rich in vitamin C. Therefore, parents can often give their children some fruits. If family conditions are limited, vegetables can be used as a substitute for fruits. It is wrong for many families to replace vegetables with fruits.
III. Energy
Grains supply 50-60% of the energy needed by young children and also provide more than 30% of their protein. Grains are also the main source of vitamin B1 and niacin. The vitamins and inorganic salts in grains are mainly distributed in the germ and bran, so attention should be paid to a mix of coarse and fine grains, and eating highly refined rice and flour should be limited. Sugar intake should not be too high, and attention should be paid to oral hygiene to prevent cavities.