Many parents want to know what 13- 18-year-old teenagers are suitable to eat, and what nutritional recipes can help teenagers grow taller? The following are the nutrition recipes and practices of 13- 18-year-old teenagers I compiled for you, for reference only. Let's have a look.

13- 18-year-old teenagers' nutrition recipes and practices 1 1, recipes 1

Breakfast: 250ml of milk, 200g of bread (flour) and 50g of boiled eggs.

Lunch: rice (200g of japonica rice), fried pork slices with mushrooms (50g of fresh mushrooms, 50g of pork, 5g of vegetable oil, cooking wine, starch, egg white, monosodium glutamate), stir-frying (200g of vegetables, 5g of vegetable oil, monosodium glutamate, salt).

Dinner: steamed bread (150g flour), lily shrimp (50g shrimp, 25g carrot, 25g sweet pepper, 5g vegetable oil, lily, starch, monosodium glutamate and salt), beef soup (50g cabbage, 50g dried bean curd, 50g carrot, 50g potato, 50g beef and 5g vegetable oil).

2. Recipe 2

Breakfast: millet porridge (millet 100g), 250ml milk and poached eggs (50g eggs).

Lunch: rice (japonica rice 150g), three strips of shredded fish (50g lean meat, 50g carrot, 5g potato 100g, 5g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), and stir-fried vegetables with mushrooms (200g green leafy vegetables, 50g mushrooms and appropriate amount of salt).

Dinner: gold and silver rolls (flour 100g, corn flour 100g, sesame paste, salt), steamed fresh fish (various fresh fish 150g, vegetable oil 5g, onion, shredded ginger, salt), and garlic chrysanthemum (chrysanthemum).

Step 3: recipes 3

Breakfast: japonica rice cake (flour 150g), 250ml milk, preserved eggs mixed with tofu (50g lead-free preserved eggs, 50g internal fat tofu).

Lunch: rice (japonica rice 150g), scrambled eggs with garlic sprouts (garlic sprouts 100g, eggs 50g, vegetable oil 5g, appropriate seasoning), beef fillet with celery (lean beef 50g, celery stalk 100g, vegetable oil 5g, appropriate seasoning), and spinach vermicelli soup.

Dinner: black rice porridge (40g of japonica rice, black rice10g), steamed bread (flour150g), fried pork liver, 50g of pork liver, 50g of pea seedlings, 5g of vegetable oil, pepper, yellow wine, monosodium glutamate and salt, stewed potatoes with kidney beans (25g of lean meat, 60g of kidney beans).

Step 4 recipe 4

Breakfast: 250ml milk, egg cake (150g flour, 50g eggs, 25g sugar).

Lunch: rice (japonica rice 150g), shrimp tofu (inner fat tofu 100g, shrimp 50g, vegetable oil, starch, monosodium glutamate and salt 5g), stir-fry (fresh vegetables 150g, vegetable oil, monosodium glutamate and salt 5g), and shredded radish soup with shrimp skin.

Dinner: pork and vegetable steamed stuffed bun (flour 150g, lean pork 50g, laver 150g, vegetable oil 5g, proper amount of seasoning), laver and egg soup (egg 50g, laver and seasoning).

5. Recipe 5

Breakfast: Shrimp Wonton (50g shrimp, vegetable 100g, flour 100g, appropriate seasoning) with 250ml milk.

Lunch: rice (japonica rice 150g), moo shu pork (shredded pork 30g, eggs 50g, vegetable oil 5g, edible fungus 5g, seasoning 5g), braised eggplant (lean pork 30g, eggplant 150g, vegetable oil 5g, soy sauce and seasoning 5g), mung bean soup (mung bean and crystal sugar 5g).

Dinner: black rice steamed bread (black rice flour 150g), sweet and sour sparerib (sparerib 300g, vegetable oil 5g, appropriate amount of seasoning), oyster stewed tofu (oyster 100g, tofu 100g, vegetable oil 5g, coriander, onion, ginger, garlic and a little salt).

13- 18-year-old teenagers' nutrition recipes and practices 2 13-year-old children's nutrition breakfast recipes

Middle school students' nutritious breakfast recipes: minced meat porridge, bean paste bag, celery and dried bean curd.

Ingredients of minced meat porridge: japonica rice, glutinous rice, minced meat, spinach and carrots.

Raw materials of bean paste bag: flour, red bean paste, preserved fruit,

Celery dried bean curd raw materials: celery, dried bean curd, shredded water bamboo, mushrooms.

How do teenagers have the most nutritious breakfast?

Two kinds of food should not be eaten too much.

One kind of food is mainly carbohydrate, because it contains a lot of starch and sugar, which can synthesize more serotonin with sedative effect when entering the body, which limits the vitality of brain cells and cannot mobilize their brains to the maximum extent, thus reducing the efficiency of work and study; The other is egg yolk and fried high-fat food. Due to excessive intake of fat and cholesterol and long digestion time, blood can accumulate in the abdomen for a long time, resulting in decreased blood flow to the brain, leading to hypoxia of brain cells, and the brain is groggy and sluggish all morning.

Breakfast time is very important.

The length of breakfast time directly affects the types of food eaten for breakfast and the digestion and absorption of breakfast nutrients. Therefore, a nutritious breakfast should include 15-20 minutes in addition to at least four kinds of food, because according to the 20 13 edition of Dietary Guidelines for China Residents, the breakfast time should be guaranteed at 15-20 minutes. Therefore, for teenagers' breakfast, it is recommended to sit at the table and concentrate on eating.

Tips for healthy breakfast

1. Eating breakfast after getting up is prone to indigestion, and it is generally better to eat it 20 to 30 minutes after getting up.

2, people who have the habit of getting up early, breakfast can be arranged after 7 o'clock.

Don't eat too fast just because you are in a hurry, so as not to damage the digestive system.

4, breakfast should also be fixed regularly, otherwise it will affect digestion and absorption.

The food eaten after breakfast can't replace breakfast, so it's unscientific to skip breakfast by adding meals.

6. Parents' role models are very important. Only when parents take the lead in eating nutritious and healthy breakfast can children develop good breakfast habits.

13- 18-year-old teenagers' nutrition recipes and practices 3 1, cold-mixed Flammulina velutipes

Materials:

200 grams of Flammulina velutipes, one salted cucumber, one carrot, and proper amount of various auxiliary materials.

Exercise:

Flammulina velutipes removes impurities from the roots, tears them off and washes them; Wash and shred carrots and cucumbers; Boil Flammulina velutipes in boiling water for about 30 seconds, take it out, drain it and let it cool; Blanch shredded carrots in boiling water, take them out, drain and let them cool; Add salt, monosodium glutamate, Chili oil, sugar and minced garlic, and stir well; Pour in the prepared ingredients; Drop a few drops of sesame oil and mix well.

Highlight: Cold-mixed Flammulina velutipes contains all amino acids necessary for human body, especially lysine and arginine, which has a good effect on enhancing intelligence, especially on children's height and intellectual development. In Japan and many other countries, it is known as "intelligence mushroom" and "intelligence mushroom", which is very suitable for students to eat.

Step 2 stir-fry chicken nuggets

Materials:

Half-cooked chicken, all kinds of accessories.

Exercise:

Put oil in a hot pan to cool, add chicken pieces and stir fry. Because the chicken is cooked, you can add the green pepper and stir-fry the coriander until it is broken, add the right amount of salt and sugar, and stir-fry the green garlic leaves in the pot with high fire. A delicious and nutritious dish is ready.

Highlight: The so-called light taste does not mean eating less meat and more fruits and vegetables, but the taste should be light. Because micronutrients mainly exist in animal foods, these nutrients are very important to the body, especially for growing students.

cookbook

Breakfast: millet porridge (millet 100g), 250ml milk and poached eggs (50g eggs).

Lunch: rice (japonica rice 150g), three strips of shredded fish (50g lean meat, 50g carrot, 5g potato 100g, 5g vegetable oil, shredded ginger, pickled pepper, soy sauce, vinegar, sugar, monosodium glutamate and salt), and stir-fried vegetables with mushrooms (200g green leafy vegetables, 50g mushrooms and appropriate amount of salt).

Dinner: gold and silver rolls (flour 100g, corn flour 100g, sesame paste, salt), steamed fish (all kinds of fresh fish 150g, vegetable oil 5g, onion, shredded ginger, salt), steamed bread. 50g, vegetable oil, garlic, monosodium glutamate and salt 5g each), green vegetable and shrimp soup 50g, vegetable oil, shrimp, monosodium glutamate and salt 5g each).

Extra food: seasonal fruits.

Matching principle of nutritional recipes for three meals a day for teenagers

The energy and recommended dietary allowance for breakfast, lunch and dinner should account for 30%, 40% and 30% of the total energy and recommended daily supply respectively. At the same time, we should also follow the principle of "eat well early, eat well at noon and eat less at night".

First, staple food-such as rice, steamed bread, noodles, wowotou, sesame seed cake, corn, sweet potato and so on. -350-400 grams a day, depending on your appetite.

Second, fresh fruits and vegetables.

Eat about 300-500 grams of vegetables every day, among which the dark green leafy vegetables such as spinach, rape, water spinach, and oily wheat should not be less than 150-300 grams; Eat 200-400 grams of fruit, but you can't use fruit instead of vegetables.

Third, animal food.

That is, chicken, duck, fish, shrimp, meat, eggs and milk that ordinary students eat. Students should drink at least 300ml of milk every day to get enough calcium. Eat 1 eggs, chicken (duck), fish, meat and other animal foods every day, totaling 100 ~ 150g.

Fourth, soybeans and their products.

Eat about 40 grams of soybeans a day (a handful) and 50 grams of nuts a week (1 2).

Fifth, 25 grams of pure heat energy food edible oil.