What to cook for a teenager. What can you cook for your child for dinner: recipes for quick and tasty dishes in a hurry. Why proper nutrition is so important

Proper nutrition is one of the most important components of a child’s health. The body's resistance to diseases also depends on how well it is organized. For children of different ages, approaches to creating a diet and choosing products will be significantly different.

Important attention should be paid to the child's dinner. This meal plays a big role:

In saturating the body with a sufficient amount of useful energy (to last until breakfast);
Enriched with essential minerals, vitamins and energy sources;
In preparing the child's body for sleep. The food that the child takes during dinner should not overload the body (gastrointestinal tract) during sleep. The thing is that at night the peristalsis of the stomach and intestines slows down significantly, and the activity of enzymes that digest food also noticeably decreases. Therefore, if the dinner is too rich, there is a high probability that undigested food residues will linger in the stomach and lead to disturbances in its functioning.

Taking into account all the requirements, every mother should clearly understand which products are important to use for feeding the baby in the evening, and which ones should be avoided so as not to harm the health of the little person.

Babies of the second year of life: expanding the diet:

Closer to 1.5 years, the choice of foods that can be given to a child increases significantly. As a rule, the baby eats at a common table.

This important period of development has the following features:

The ability to digest food is significantly increased, the functioning of the gastrointestinal tract is normalized;
The activity of enzymes involved in the digestion of various products (but not all) increases;
The microflora in the intestines is stabilized, which allows you to expand the baby’s menu;
The child begins to distinguish the taste and smell of foods;
Taste preferences and addictions appear;

Despite the increased activity of the digestive system, it is still weak. Therefore, when organizing dinner for a child from 1 to 2 years old, the following rules should be followed:

Feed your baby in the evening no later than 1.5 hours before bedtime (no later than 21-00). It is necessary to give time for the food bolus to be processed so that there is no heaviness during sleep;

Important! If your child is overweight, feed him no later than 2-2.5 hours before bedtime!

Do not give energy foods such as sweets and flour products before bedtime. They will fill you with “quick” energy, thereby giving you energy before bed. But the baby doesn’t need this;
Fatty, fried, smoked foods are taboo for children at this age, and even more so as dinner;
Steam or boil food for dinner. Alternatively, bake in the oven (not microwave);
Do not give your child fatty meats (pork, beef, lamb);
For dinner, give preference to easily digestible foods that do not linger long in the gastrointestinal tract and are quickly digested (porridge, vegetables, fruits, dairy products, lean meats);
The form of dish that should be preferred is puree!
Give preference to salty foods rather than sweet ones (they disturb the baby’s sleep);
Do not force your child to finish the entire portion. He himself knows how much he needs to eat;
Don't over-serve your meals at dinner. Overeating is very dangerous for a child's health;
Teach yourself to eat with a spoon. This is a painstaking and lengthy process. The sooner you start, the greater the chances of success;
Offer your child only freshly prepared meals.

Important! At dinner, let your baby decide for himself how much food he wants to eat. Let him eat as much as he wants.

The main rule for dinner for a 1-2 year old child: not late and not heavy!

Children from 2 to 3 years old: age features:

As the baby grows, the need for energy and nutrients increases. The main source of their intake into the body is food. In this case, the diet must be formulated in such a way that the child receives a balanced combination of all useful components. Features of this age are as follows:

The amount of digestive juice in the stomach increases, which greatly facilitates the digestion of food;
The volume of the stomach becomes larger, accordingly, the child will require more food;
Noticeable intestinal growth;
Stabilization of intestinal microflora (compared to the previous age period);
Enzymes become more active, respectively, the stomach and intestines can digest more complex foods and the form of their preparation (pieces).

To protect your baby from problems with the gastrointestinal tract during this period, you should follow important rules for organizing dinner:

Do not feed your baby later than 21-00;
Make sure that dinner is at least 1 hour before bedtime;
Until the age of 3, significantly limit your intake of sweets. confectionery(chocolate, sweets, cakes), as well as flour products (as an alternative - unsweetened biscuits or crackers);
Introduce new foods into your diet gradually;
Change the technology for preparing new dishes slowly. From pureeing, move on to cooking in pieces. At first they should be small, then gradually increase their size;
After 2 years, actively introduce liver into the diet in the form of pate or liver cutlets. Closer to 3 years you can give boiled liver in pieces;
Pay special attention to fermented milk products. They are useful at any age. If a child has milk intolerance, then fermented milk products are perceived much better;
Increase the amount of meat in your diet. For dinner, offer your child dietary varieties: chicken, turkey, rabbit;
Do not give large portions in the evening;
Don't force yourself to finish eating. Give your child the opportunity to decide for himself how much he wants to eat;
Fish is an important product in the menu of a child from 2 to 3 years old. For dinner - great option. Start with fish cutlets, then gradually move on to fish cooked in small pieces. Be careful with bones!
Expand your range of fruits and vegetables. Give preference to local options. During this period in the summer (!), introduce melon and watermelon into your diet;
As a rule, this is the period when children start attending kindergarten. Try not to repeat the foods that your baby consumed during the day in the child care facility. For such children, fermented milk products (yogurt, kefir) are perfect for dinner. Pay important attention to fruits and vegetables. As a rule, there are not enough of them in the diet in kindergarten;
The age from 2 to 3 years is the time when a child’s taste is sufficiently formed. Prepare dishes that he loves and eats with pleasure;
Present your food beautifully. This is part of aesthetic education;
Learn to use cutlery at dinner. Show everything by your own example;
Let dinner with the whole family be a ritual for you. Share your impressions of the day, talk about everything that happened to you. Give the child the opportunity to speak;
Offer your baby only fresh foods;
Gradually introduce sweets into your diet (choose a trusted brand), but avoid eating them at night (they disturb sleep and give you energy).

Products for dinner for children from 1 to 3 years old:

We have already decided on the method of preparation and other issues related to organizing the baby’s dinner. All that remains is to figure out the list of recommended products that are useful for consumption before bed.

1. Fish. Only low-fat varieties. Its protein is no less useful than meat. Unsaturated fatty acids and fish oil are a valuable source of vitamins (A, B, D) and microelements (iodine is very important) for a growing body. You should not give fish and meat at the same meal. For children from 1 to 1.5 years old, it is better to do one fish day a week. Gradually increase their number to 2-3. This is quite enough for the body to be saturated with useful substances.

3. Vegetables. This is a leader among products for preparing dinner for children and the whole family. Susceptible various types processing and preparation technology, they are low in calories, easily absorbed by the body, pleasant to the taste and extremely healthy. There are plenty of food options. Your imagination - and on the table your little one will have a real healthy and nutritious masterpiece that you just want to eat! Choose vegetables according to the season, do not buy early ones or those grown in greenhouse conditions (they are grown using large amounts of nitrates, accelerators of fruit growth and ripening, which are very harmful to the young body).

4. Fruits. This is a great option for dinner. Fruits are a very important part of any child's diet. Choose only high-quality fruits grown in your area. Of those brought for children under 3 years of age, only bananas are recommended (they are the safest, and also have a calming effect and cause a feeling of fullness). It is advisable to peel apples (green varieties are recommended because they are rich in iron, magnesium and potassium, which is important at night) (especially for children under 1.5 years old), since a child may choke on the skin. Older children can already be given apples with the peel (it contains healthy pectins and vitamins). For children under 1 - 1.3 years old, the preferred form of preparing fruit is puree. For older people, it is preferable to eat fruits unprocessed and cut into pieces. Many kids love fruit salads(various fruits cut into pieces). Mom can get creative with the dishes - and the baby will be satisfied, and will also receive a large amount of vitamins and microelements. Particular attention should be paid to the availability of fruit for dinner for children who attend a preschool institution (since their quantity there is very limited, and sometimes completely absent). Combine fruits with fermented milk products (yogurt, kefir, fermented baked milk) in your evening meal. This will make a complete and healthy dinner. Also an excellent option are baked apples or pears with cottage cheese, honey or in their pure form.

5. Dairy products. This is a great dinner option, especially when combined with the fruits discussed above. Avoid giving milk at night (contrary to popular belief that you need to drink a glass of milk at night) and milk cereals with sugar (this is an excellent option for breakfast or afternoon snack). The most preferred fermented milk products are:
Cottage cheese;
Kefir;
Yogurt (preferably homemade natural);
Ryazhenka.
Combine them with other products or give them in pure form. Focus on your child's preferences. These products are also very important for babies who go to kindergarten. There, as a rule, there is a shortage of just such food (there is just enough milk there).

6. Porridge. This is a good option for dinner. You just need to choose the right type. The following cereals are best for the night:
Buckwheat;
Rice
Oatmeal;
Special children's cereals (powder).
To prepare such porridges, use a minimal amount of salt. If the baby still wants sweet porridge, then replace sugar with fruits and honey. Other types of cereals are not recommended for dinner.

7. Eggs. They are used for dinner as part of various dishes. In addition, they can be given to the baby for dinner if they were absent from the diet during the day. This is an excellent protein that is fairly easy to digest. Favorite dish for children over 2 years old - an omelette. It can be supplemented with vegetables or dairy products (cheese, cottage cheese).

8. Beverages. The preferred drinks before bed are:
Weak tea (can be sweetened with honey);
Special children's tea (sold in pharmacies);
Compote;
Freshly squeezed juices (diluted 1:1);
Fermented milk drinks (discussed above).
When choosing products, give preference only to fresh ones, purchased the day before cooking. Don't skimp on quality. Do not overuse the amount of salt (it is better not to add too much salt). If you are preparing one dish for the whole family, then before adding salt and seasonings, set aside a certain amount for the baby.

Let your child’s nutrition be balanced and healthy!

The menu of a two-year-old baby is gradually becoming more complex and varied. Grinded products are being replaced by cutlets, pancakes, soufflés and casseroles. A young mother has to use all her imagination to come up with new dishes for her baby. She needs to take into account not only the baby’s gastronomic preferences, but also family and national traditions. Therefore, we want to talk about what to cook for your child for dinner. The recipes collected in this article are quite simple, and you can easily bring them to life.

Stewed vegetables with meatballs

So, what should you cook for your child for dinner? 2 years is a special stage in a child’s life. At this age, for active growth and good health, he needs not only milk, but also animal protein. And to improve the functioning of the gastrointestinal tract, a sufficient amount of fiber must be present in the baby’s diet. Therefore, the dish we offer will be very healthy and the child will definitely like it. Juicy golden meatballs and bright vegetables will also be loved by the adult members of your family. So save our recipe - it will be useful to you more than once in the future.

Ingredients:

• White cabbage - 600 grams.
• Minced meat - 400 grams.
• Sour cream - 100 ml.
• Carrots - 300 grams.
• Cottage cheese - 100 grams.
• Vegetable oil - two tablespoons.
• Chicken egg.
• Bulb.
• Salt - to taste.
• Flour - one
• Black pepper - to taste.

Recipe

• Combine minced meat, egg, chopped onion and cottage cheese in a deep bowl.
• Salt and pepper the products, and then mix them well.
• Form small round meatballs from the resulting mixture.
• Simmer the preparations in vegetable oil in a saucepan, adding a little water to the bowl. Cook them on high heat first and then on medium heat. Place the finished meatballs in a clean bowl and cover with a lid to keep warm.
• Peel the carrots and cut into slices. Cut the cabbage into large cubes. Transfer the vegetables to the saucepan in which the meatballs were cooked. Simmer them for a few minutes and then pour boiling water over them (about 125 ml of water will be needed).
• Mix sour cream with salt, flour, ground pepper. Pour this sauce over the vegetables and stir them.
• Return the meatballs to the saucepan and heat the dish for some more time.

Serve the treat to the table, sprinkling it with chopped herbs and adding a slice of black bread.

with cheese and turkey

Required products:

• 150 grams of frozen green peas.
• 100 grams of hard cheese.
• 300 grams of turkey fillet.
• One kilogram of potatoes.
• Egg.
• Three tablespoons of flour.
• Two tablespoons of chopped parsley.
• Salt and black pepper.

Recipe of dish:

• Thaw the peas, then transfer them to a colander and wait until the water drains.
• Grate the cheese and peeled potatoes.
• Chop the turkey meat with a knife or pass through a meat grinder.
• Squeeze the potatoes and place them in a deep bowl. Mix it with prepared foods, add a raw egg and chopped parsley.
• Knead the minced meat with a spoon and then with your hands. Form small cutlets of the same size and place them on a sheet of parchment.

Bake dinner in a well-heated oven for half an hour. If desired, the workpieces can be turned over, but this is not necessary. Prepare a light salad as a side dish.

Beef liver stewed in sour cream

And we continue to talk about what to cook for dinner for a 2-year-old child. Put out beef liver Every mother can do it without difficulty. The secret of this dish lies in the correct processing of the product and the correctly calculated time allotted for its preparation. If you violate the technology, the liver will taste bitter, change its structure or become tough. For this dish you will need:

• Beef liver - one kilogram.
• Sour cream - one glass (you can replace it with thick cream).
• Flour - four tablespoons.
• Garlic - five cloves.
• Vegetable oil.

How to prepare stewed liver:

• Defrost the liver, rinse it and remove films. Remove the bile ducts and then cut the meat into pieces.
• Quickly simmer the liver in oil in a well-heated frying pan. Transfer the workpieces into a pan with thick walls and a bottom. Add chopped garlic, sour cream and a glass of water.
• Season the dish with salt and pepper to taste. Cook the liver for a quarter of an hour under a closed lid over low heat.

Serve dinner with buckwheat porridge, not forgetting to top the dish with sour cream sauce.

Fish casserole

What can you cook for your child for dinner if he likes fish dishes? We offer you a simple recipe delicious casserole, which can be cooked not only in the oven, but also in a slow cooker.

Required products:

• Fish fillet - one kilogram (it is better to take low-fat fish varieties).
• Eggs - four pieces.
• One onion.
• Rice - half a glass.
• Heavy cream - 100 grams.
• Salt, pepper and spices - to taste.

Prepare fish and rice casserole:

• Thaw the fillet and grind it in a blender.
• Beat the eggs together with salt and seasonings.
• Combine prepared products with
• Peel the onion, chop and fry until golden brown.
• Whip the cream.
• Mix minced fish with cream and fried onions.
• Gently mix all the ingredients and place them in the multicooker bowl.

Cook the dish in the “Baking” mode for 45 minutes. When the time is up, let the casserole sit for another quarter of an hour. After this, it can be served immediately.

Potato casserole with cheese

What delicious food should you prepare for your children for dinner? This delicate potato and cheese casserole will appeal to kids and adults. Creamy taste and aromatic spices complement each other perfectly, turning your dinner into a real holiday.

Ingredients:

• Potatoes - 1000 grams.
• Garlic - two cloves.
• Hard cheese - 60 grams.
• Sour cream - 200 grams.
• Milk - 100 ml.
• Spices and salt - to taste.

The casserole recipe is very simple:

• First wash the potatoes and then cut them into thin slices. To get the best result, use a special knife or grater.
• Grease a baking dish with oil, and then place potatoes, spices, sour cream and grated cheese one by one.
• When you run out of ingredients, pour the dish with milk, sprinkle it with cheese, chopped garlic and spices.

Place the casserole in the oven and cook for about 50 minutes. You can serve it as a main course or as a side dish for meat or fish.

What to cook for dinner for a 2 year old child? Turkey soufflé

Dietary poultry meat is excellent for feeding young children. Fillet contains a lot of protein and a minimal amount of fat. Additionally, we suggest steaming this dish to preserve everything. beneficial features meat.

Ingredients:

• Turkey breast - 50 grams.
• Carrots - 30 grams.
• Milk - 25 ml.
• Quail egg.
• Semolina - half a tablespoon.
• Butter - half a teaspoon.
• Salt - to taste.

Delicious recipe dietary dish read below:

• Cut the meat into small pieces and place it in a blender bowl.
• Place boiled peeled carrots, egg and butter there.
• Whisk all ingredients and add salt to taste.

Transfer the resulting mass to silicone mold and place it in a steamer. Cook the soufflé for 25 minutes, and then serve it with vegetable stew or a salad of fresh vegetables.

What can you cook for kids quickly for dinner? Meatballs in a slow cooker

What to do if you have a lot of household chores and you can’t afford to stand at the stove for two hours? In this case, a multi-cooker assistant will help you out! For our dish you will need:

• Minced chicken - 500 grams.
• Boiled rice - 200 grams.
• Egg.
• Wheat flour - two spoons.
• Tomato paste - three tablespoons.
• Sour cream - two tablespoons.
• Water - one glass.
• Any spices.

• Prepare minced chicken using a blender. After that, mix it with spices.
• To make the meatballs tender, beat the resulting mass with a blender again.
• Place the workpiece in the bowl of the device and simmer in a small amount of water.
• Prepare flour sauce tomato paste, water and spices. Pour it into the meatballs and set the “Stew” mode.

Bring the dish to readiness and serve it with any side dish.

Veal goulash

What to cook for dinner for a 2 year old child if he likes meat dishes? Beef or veal goulash is a great option. The recipe for its preparation is very simple, and the set of necessary products can be found in the refrigerator of any thrifty mother.

Ingredients:

• Meat - 500 grams.
• Bulb.
• Tomato paste - teaspoon.
• Flour - a tablespoon.
• Bay leaf.
• Black pepper - a pinch.
• Vegetable oil - two or three tablespoons.

How to cook goulash:

• Select a piece of lean meat and cut it into cubes.
• Peel the onion and cut into half rings. After that, heat it in a frying pan, and at the end add the veal.
• When the meat is browned, pour a glass of water into it and simmer the dish over low heat until cooked.
• Prepare a sauce from 100 ml of water, tomato paste and flour. Pour it into the pan, then add salt and spices to taste. Don't forget to add bay leaf for flavor.

Cook the goulash for a few more minutes. When the sauce thickens, the dish can be removed from the heat and served.

Conclusion

As you may have noticed, all the children's dishes we describe on this page are also suitable for the adult menu. The task of the mother of a two-year-old baby is to transfer the baby to the common family table as quickly as possible. In this case, she will not rack her brains over the question of what to cook for dinner for a 2-year-old child. There will always be several in mind different recipes to please the baby. The young woman will have free time that she can spend on games and activities with her son or daughter. Therefore, choose your favorite recipes and delight your kids with new delicious dishes.

More and more adult foods appear in the diet of a two-year-old baby. However, his digestive system is too sensitive, which excludes a complete transition to the common table. How many times should a 2 year old child eat? At this age, meals are usually 4 times a day, including breakfast, lunch, afternoon snack and dinner. It is important to offer your baby food at strictly designated times, at intervals of approximately 4 hours.

The child grows and develops all the time, so it is important for parents to properly organize his diet.

Foods in the diet of a two-year-old child

The basis of the menu for two years is porridge, light cream soups, lean meat and fish, fermented milk products, vegetables and fruits growing in the area where the family lives. Porridges are made liquid or viscous, vegetables for stewing are finely chopped, and the meat is minced in a meat grinder. The child should learn to bite and chew solid foods, which make up a large part of the adult diet.

Basic diet

The diet of two-year-old children must include:

Juices, fruits, vegetables and sweets

Vegetables are very healthy for children, but not all children like to eat them. Therefore, unloved foods can be disguised in purees or cutlets

1. Berries and seasonal fruits are required in the baby’s diet. You can eat them yourself, make compotes, jelly, and jelly. The daily intake of fruits is 200 grams, berries – 20 grams. It is important to be careful with citrus fruits and monitor the reaction (allergy is possible). It is permissible to add a slice of lemon to tea.
2. Vegetables and greens saturate the body with valuable microelements and improve digestion. The daily norm of vegetables is 300 grams, of which potatoes are 100 grams. They can be stewed, baked, mashed, chopped for salads. The baby can try peas, beans, cabbage, radishes, garlic, and onions. Greens - spinach, parsley, dill serve as decoration and a useful addition to dishes.
3. Natural sweets are needed in limited quantities. A couple of times a week you can offer marshmallows, jelly, jam. In rare cases, it is allowed to take ½ teaspoon of honey (you can sweeten cottage cheese or casserole). For an afternoon snack, you can offer oatmeal or shortbread own production. It’s better to hold off on chocolate, cakes, and sweets.
4. The daily intake of juice is 150 ml. Drinks made from fruits grown in the region where the baby lives are allowed. You can give juices from tetra packs intended for baby food. You should hold off on drinking drinks made from exotic fruits.

It is better not to buy sweets in the store, but to prepare them yourself, for example, cookies. It will be much healthier for the baby

One day menu

Children's daily diet should include fermented milk products, cereals, vegetables, fruits, soups or broths. Meat should be alternated with fish and given every other day. The approximate amount of food is distributed as follows: 25%/35%/15%/25% (breakfast/lunch/afternoon snack/dinner). Daily calorie content is 1200-1400 calories, of which about 360 should be fat.

An approximate menu for one day in 2 years looks like this:

Menu for the week

It is difficult for a mother of a 2-year-old child to find time for kitchen chores. Activities with a child and maintaining a routine require a lot of effort, so kitchen assistants (processor, blender, multicooker) will help organize the day.

Two-year-old babies love to watch their mother prepare dinner in the kitchen, so they can already be involved in this process

A well-designed menu for the week will allow you not to think about what to cook for tomorrow and stock up on the necessary products in advance. When compiling it, it is advisable to rely on the table:

Day of the week	Breakfast	Dinner	Afternoon snack	Dinner
Monday	Rice cutlets with prunes, drinking yoghurt (1.5%).	Cabbage and carrot salad, borscht on beef broth, lazy cabbage rolls, bread, dried fruit compote, marshmallows.	Fresh berries, cheesecakes, kefir (more details in the article:).	Cauliflower stewed with sour cream, bread with jam, unsweetened tea.
Tuesday	Oatmeal with fruit, bread with cheese, cocoa with milk.	Salad with grated carrots and apple, navy vermicelli, meatball soup, unsweetened tea.	Milk, shortbread, fruit.	Banana, chicken casserole, compote.
Wednesday	Bread and butter, cottage cheese casserole, cocoa with milk.	Cabbage soup on meat broth, vegetable salad according to the season, fish meatballs with mashed potatoes or peas, rosehip drink, marshmallows.	Pear pudding, compote.	Pasta with milk sausage, kefir, fruit.
Thursday	Semolina porridge, apple, carrot juice.	Mixed vegetable salad, fish soup with meatballs, cheesecakes with sour cream, compote, bread.	Curd cake, fruit. cranberry jelly.	Milk, low-fat pilaf with chicken.
Friday	Rice porridge with dried apricots, the kind made with milk.	Vegetable salad with greens, beetroot, cherry juice, bread, turkey roll and broccoli.	Corn flakes with milk, berry juice.	Zucchini, stuffed ground beef, milk, banana or peach.
Saturday	Cottage cheese casserole, milk, bread with butter and cheese (see also:).	Salad with beets and prunes, vegetable soup, rabbit cutlet, berry jelly, bread, pasta.	Kefir, banana pudding(we recommend reading: ).	Potato dumplings, unsweetened tea.
Sunday	Buckwheat porridge casserole with liver, peach juice, vanilla croutons.	Cabbage salad with carrots and cucumber, pea soup with crackers, fish balls, vegetable stew With green peas, bread, compote.	Cheesecake, milk, fruit.	Liver pancakes, mashed potatoes, tea.

Recipes for popular breakfast dishes

A proper breakfast energizes you and stimulates activity in the first half of the day. It should be light and satisfying at the same time, contain proteins, carbohydrates and fiber.

Semolina dumplings for breakfast

Pour 100 ml into a saucepan. milk and 50 ml. water, boil, salt. Add semolina (70 g) in a thin stream and cook the thick porridge for 6-7 minutes, stirring constantly. Cool (the temperature of the dish should be 70 degrees), add a teaspoon of melted butter, fresh quail egg, mix. Form balls with a diameter of about 3 cm from the resulting mass. Separately, boil and add salt to the water, dip the finished balls into it and cook for 5 minutes. Remove with a slotted spoon, cool and serve warm with butter, herbs and grated cheese.

Light fight

Drachena is a dish that simultaneously resembles an omelet and a casserole. To prepare it, beat 1 egg and 20 ml. milk, add salt. Add 1 tsp to the mixture. flour and sour cream, mix. Place on a greased baking sheet or baking sheet. Bake in the oven for about 8 minutes, sprinkle with grated cheese and herbs when serving.

Dishes for a hearty lunch

Lunch for a two-year-old should be balanced and contain the required amount of nutrients, but not lead to overeating

Finding a compromise between a healthy and tasty lunch is easy. Dishes prepared for the baby can be successfully served on a common table. However, not vice versa, since in baby food are used dietary products according to the season. Lunch consists of three courses that harmoniously complement each other and allow you to introduce new tastes. The child doesn't like zucchini cauliflower and other vegetables? They can be disguised in stews, cream soups, or pureed vegetables.

Vegetable soup with nuts

Soak a handful of white beans in cold water for 2 hours. Rinse and add water (300 ml) to the beans and cook until tender. Add finely chopped small potatoes. Separately fry half an onion, a carrot, in vegetable oil. bell pepper, add to soup. Boil for 5 minutes, remove from heat. Serve in a plate, sprinkled with herbs and crushed, oven-dried walnuts.

Add 50 grams of finely chopped potatoes to salted boiling water or broth (150 ml), boil until half cooked. Add sautéed vegetables (peppers, onions and carrots), cook until tender. To prepare meatballs, chop a piece of boiled beef. Add pepper, salt, half the beaten egg and mix. Boil separately and add to soup before serving. Offer warm (35-40 degrees), decorated with herbs.

Meatballs can also be purchased ready-made, but for children's menu It's better to cook them yourself

Fish in a pot

Take hake fillet (200 grams), black pepper, salt, onion, hard cheese, ceramic pot. Place half a teaspoon of fresh butter, half a finely chopped onion and carrot in a pot. On vegetable pillow place washed fillet pieces coated with sour cream. Sprinkle grated cheese on top, pour in 3 tbsp. warm water. Simmer in the oven, covered, for 25 minutes.

Mustachioed meatballs

Pass 100 grams of lean beef through a meat grinder. Add 15 grams of white bread soaked in milk and grind again in a meat grinder. Salt, pepper, beat lightly. Form meatballs from a thin mass and insert dry pasta into them so that the “mustaches” stick out on both sides. Place carefully in a shallow saucepan. Pour in water and simmer covered for 20-25 minutes.

Afternoon snack menu

The afternoon snack is the smallest meal in terms of volume, but its importance for a growing body is great. So that children can get the full range of nutrients, it is important to create a menu that will contain healthy dishes.

It is better to serve fresh fruits, compotes, vitamin smoothies, oat cookies and other carbohydrate-rich foods. Simple and quick recipes There are a lot of photos that can easily be used to delight your little ones for an afternoon snack.

Banana pancakes are very tasty, your kids will definitely like them

Knead the dough for pancakes (with whey, sour cream, milk, kefir). Prepare separately fruit puree, grinding the pulp of 1-2 ripe bananas in a blender. Mix well and bake in vegetable oil. Prepare the sauce by taking 1 chopped banana, a tablespoon of sour cream, a teaspoon of honey. Mix the ingredients and pour over the pancakes before serving.

Apple pudding

Peel 2 green apples, chop, sprinkle with sugar and add water. Simmer for 6 minutes, cool, grind with a blender. Separately, grind the yolk with sugar (1 tsp), combine with applesauce, add a handful of chopped nuts and 1 tsp. ground vanilla crackers. Separately add the beaten chicken protein. Place the mixture on a prepared baking sheet, place in an oven preheated to 200 degrees and bake for 30 minutes. Serve in portions, topped with honey or syrup.

Dishes for dinner

Dinner should be light and satisfying at the same time, so the child should be offered protein dishes and, if possible, exclude fast carbohydrates (juices, sweets). It is advisable to have dinner no later than 19-00, and take a walk outside after eating. Before going to bed, it is better to feed children 2 years old with yogurt or fruit, which will fill them up and improve digestion.

Fish is good for a child’s body, and casserole is one of the the best ways prepare this product

Cut young potatoes into slices and boil. Add fresh butter and milk, add salt and puree. Separately simmer in 100 ml. milk 150 grams of lean fish fillet. Place the fish in a fireproof dish, put a quarter of a boiled egg on top, pour over the milk left over from the stew and spread out the mashed potatoes. Bake in the oven for 20 minutes.

One of the main components of health. This becomes especially important during adolescence. After all, it is then that the child’s second growth spurt occurs - the moment when his growth sharply accelerates. During this period, the body needs a maximum of nutrients and vitamins. And given how behavior changes during puberty, and how difficult it is to get a teenager to eat healthy food, the issue of healthy and tasty nutrition becomes of paramount importance. Let's figure out how to create a complete menu for a teenager.

Essential Nutrients

To provide proper nutrition for teenagers, you need to adhere to a number of rules and principles. One of the basic rules is the correct ratio of essential nutrients, or nutrients: proteins, fats and carbohydrates. After all, about 40% of the human body consists of these substances, while the remaining 60% is water. The optimal ratio of these nutrients to ensure normal growth and development of a teenager’s body is: 1 part protein, 3 parts fat and 5 parts carbohydrates.

The importance of proteins

Since school, we have heard more than once that proteins are the main building material of the body. However, what does this phrase mean?

First, almost every substance inside our body is made of protein. Hormones are proteins, blood, thanks to which we do not bleed at the slightest injury - also proteins, RNA and DNA, which contain hereditary information - again protein, hemoglobin, which transports oxygen to cells and tissues, also has a protein structure.

Secondly, proteins are made up of amino acids, eight of which are essential. That is why they are called “essential”, since they can only be obtained from the outside, with food. They cannot be synthesized in the body by themselves. And amino acids are not only the “building blocks” of our body, but also the most important component of water exchange between cells and tissues. By creating pressure in the blood vessels, which is called oncotic, proteins prevent the flow of water from the blood into the cells, preventing their swelling and death.

Thus, the presence of protein in the diet is extremely important.

Meaning of carbohydrates

And if proteins are the “building blocks” of the body, then carbohydrates are the main source of energy. Being in foods in the form of polysaccharides, in the gastrointestinal tract they break down to di- and monosaccharides (glucose, fructose, galactose).

The importance of carbohydrates is truly enormous, since if they are insufficient in the body, fats, and then proteins, begin to be used for energy. Reasonable limitation of simple carbohydrates (flour products, sweets, etc.) can really be useful, because excess fat will be lost to obtain energy, which will lead to weight loss. But a complete refusal of carbohydrates, including complex ones found in vegetables and fruits, leads to anorexia, a deterioration in general condition, and a change in blood pH to a more acidic side (acidosis).

This can really be very dangerous, especially for teenage girls who want to be “perfect” so much.

The meaning of fats

Many people believe that the body does not need fats at all, and when creating a menu for a teenager, it is better to do without them altogether. However, this is fundamentally wrong. Fat is also an important source of energy. In addition, cholesterol, hated by many, is part of sex hormones and adrenal hormones.

Of course, excessive consumption of fat is harmful to the body. It can lead to the development of atherosclerosis and obesity. And this is the background for the development of many cardiovascular (coronary heart disease, hypertension) and endocrine diseases (diabetes mellitus).

The optimal solution is to give preference to vegetable fats over animal fats. They are found in corn and sunflower oil, fish oil. It is interesting that sunflower and other vegetable oils have benefits for the body only in their primary form (for example, in salads), while they are of no value when fried or baked.

What products should be removed from the menu?

To create a truly balanced menu for a teenager, you need to highlight a list of dishes and products that are not recommended or even prohibited for consumption. Products containing excessive amounts of animal fats and easily digestible carbohydrates should be excluded from the diet.

Such favorite foods of teenagers as all kinds of sandwiches and burgers, french fries, chips and other snacks can be called “forbidden foods.” After all, they contain a large amount of cholesterol, which is deposited on the walls of blood vessels, causing circulatory problems in the internal organs.

It will also be difficult for those with a sweet tooth. After all, flour and bakery products, chocolates should be limited as much as possible when creating a menu for a teenager. Only eating one or two sweets per day or one bun is allowed. And for teenagers who are overweight, these products should be completely removed from the diet. It is better to replace them with fruits for a teenager. You and I already know the dangers of eating simple carbohydrates.

Among drinks when creating a menu for a teenager, preference should be given to plain water. For variety, you can also quench your thirst with freshly squeezed juices. Factory juices and carbonated drinks contain large amounts of sugar.

Teen diet rules

Before moving on to dietary examples, it is worthwhile to look at the general rules that must be followed when providing proper nutrition for a teenager. In addition to the recommendations that have already been indicated in the previous sections of the article, it is also worth noting the following rules:

• Eat small portions, leaving a slight feeling of hunger when eating. After all, the feeling of fullness does not come immediately after eating; time must pass for impulses from the stomach receptors to reach the hunger center in the hypothalamus and inform it that food has arrived. This “delay” often leads to situations where the teenager eats too much.
• The main meal should be in the first half of the day. Many people are accustomed to eating a small portion of breakfast or not having breakfast at all, but to gorge themselves in the evening, after coming home from school. However, this is fundamentally wrong. The peak activity of digestion occurs in the morning, so food is best absorbed at this time.
• The last meal should be at least 2 hours before bedtime. Many people know about the “don’t eat after 6” rule, but it’s not entirely logical. If a teenager goes to bed at 20:00, then, of course, this rule is true for him. However, does anyone know a teenager who goes to bed at 8:00 pm? So, if he goes to bed at 24:00, it is quite acceptable to eat at 22:00. But again, it’s worth remembering that you shouldn’t overeat.
• The most optimal way of cooking: stew, boil or bake.

The oldest myth about healthy eating

Soup is not a necessary dish in a healthy diet for a teenager! This phrase may surprise many. After all, we all remember how mom worried every day whether we had eaten soup today. Yes, this is a really good dish. Boiled meat, vegetables, liquid. However, you can just as easily eat a salad and wash it down with a glass. cold water. Moreover, soups are also different. There is nothing healthy at all in those rich, fatty soups that our grandmothers love to cook. Therefore, if your child likes soup and eats it with pleasure, it’s good for him, but if not, you shouldn’t force him.

Examples of dishes for the menu

Simple and tasty food It might also be useful! Mom does not need to spend a lot of money buying food from eco-shops and spend the whole day cooking. Here are examples of dishes that only take a couple of hours to prepare, but can feed the whole family:

• cottage cheese casserole with pumpkin and dried apricots;
• baked fish with vegetables;
• pumpkin porridge with rice;
• boiled sausage.

Cottage cheese casserole with pumpkin and dried apricots

Who doesn't love cottage cheese casserole? Many housewives know its recipe from their mothers and grandmothers. However, let's diversify this a little healthy recipe, adding pumpkin and dried fruits to it. The best combination with pumpkin is dried apricots. Casserole is an ideal option for a light and healthy dinner.

• pumpkin - 200 g;
• cottage cheese - 300 g;
• eggs - 2 pcs.;
• dried apricots - 50 g;
• sour cream - 2 tbsp;
• water - 0.5 cups (100 ml),
• sugar - to taste, 2-3 tbsp. l. (if the child does not have a big sweet tooth, you can limit yourself to 1 tablespoon).

Cooking steps:

• Cut the pumpkin pulp into cubes and simmer in a thick-bottomed saucepan until soft.
• Mix cottage cheese with sour cream and beat thoroughly until smooth. Add dried apricots (pre-finely chopped), eggs and sugar to the mixture. Mix.
• When the pumpkin is cooked, you need to mash it to a puree-like consistency. Once cooled, add to the curd mixture.
• Distribute the cottage cheese-pumpkin mixture evenly in a buttered baking dish. Place in the oven at 180 degrees. Baking duration: 30 minutes (until a golden crust appears on the dish).

Baked fish with vegetables

Unfortunately, it is often quite difficult to get teenagers to eat fish. However, it is a truly necessary product in the diet, being the main source of phosphorus. Below is a delicious recipe for your attention. fish dish for a teenager.

What we need for cooking:

• sea ​​fish (ideally mackerel or pink salmon);
• hard cheese - 100 g (salted farm cheeses are considered the healthiest, as they do not contain vegetable fats);
• carrots - 1 pc.;
• onion - 1 pc.;
• lemon - several slices.

Cooking steps:

• Clean the fish thoroughly and cut off the head. Rub the cleaned carcass with salt.
• Chop the onion, grate the carrots and cheese, mix and add salt to taste.
• Cut the fish lengthwise from one edge, but not completely, but so that the second edge remains unaffected. Stuff the fish with vegetables and cheese. Also place lemon slices inside; they will soak the filling and fish so that it does not dry out in the oven.
• Wrap the dish in foil and place in an oven preheated to 220 degrees for 40 minutes.

Boiled sausage

What teenager doesn't like sausage sandwiches? It is quite difficult to wean children off it, because manufacturers add a lot of addictive flavor enhancers to the sausage. An excellent substitute for store-bought sausage can be homemade boiled sausage, a healthy recipe for which is outlined below.

What we need for cooking:

• chicken or turkey fillet - 0.5 kg;
• protein chicken egg- 3 pcs.;
• sour cream - 250 ml;
• salt and pepper to taste.

Cooking steps:

Grind the fillet using a blender to a paste consistency. Add to chicken pasta egg whites and sour cream, salt and pepper. Stir.

The minced meat must be divided into four equal parts, each placed separately on cling film. Roll them into sausage shapes so that the film wraps them in at least three layers. The ends of the film must be tied with threads on both sides. These manipulations are necessary to prevent the mixture from spreading throughout the pan during further cooking.

Boil water in a saucepan. When the water boils, place the sausages there for 40 minutes. Place the sausages on a plate and let cool. Homemade boiled sausage is ready to eat!

Salads for teenagers

Few children and teenagers like salads, or vegetables in general. Fortunately, salad is a dish that gives free rein to imagination and improvisation.

If your child likes chicken, you can make a Caesar. If it is beef or pork, you can cook it warm meat salad. Or you can move away from any recipes. For example, an ordinary vegetable salad can be diluted with a bright berry sauce, which a teenager will surely like. Vegetables also go well with applesauce and mustard sauce. Improvise, come up with new tastes, then your child will definitely discover salads from a new side.

Daily diet

Well, we already know what nutrients should be contained in foods, and what dishes should be categorically removed from the menu. We also already have several simple recipes healthy dishes for teenagers. It's a small matter. It's time to create a rough daily menu for a teenager.

The ideal ratio between meals is as follows: breakfast - 25%, lunch - 35-40%, afternoon snack - 15%, dinner - 20-25% of the total amount of food eaten per day.

Breakfast: buckwheat or pearl barley porridge with water or milk, a few pieces of boiled meat, a tomato, a cucumber, a glass of tea.

Lunch: baked potatoes, coleslaw with carrots, seasoned vegetable oil, optional - soup.

Afternoon snack: yogurt/fruit biscuit/sliced ​​fruit or berries.

Dinner: cottage cheese casserole with yogurt/baked fish.

We hope that after reading this article, you will be able to find the right approach to creating a healthy and rational menu for a teenager!

The child is growing, and the mother has to review his diet from time to time. What is not suitable for feeding a one-year-old baby can be offered to a child who has reached the age of three. What dishes to prepare for your baby, and how to determine what is good for him and what is not? We will offer you several recipes for feeding a three-year-old, and also give you recommendations on how to properly process certain foods.

A child’s menu at 3 years old should be based on proper nutrition (see also:)

First of all, it should be remembered that the digestive system in children by the age of three is not yet fully formed. Gastroenterologists say that the slightest deviations from the norms of quantity and quality of food for such a baby can lead to digestive problems. It is known that gastrointestinal diseases are often diagnosed at the age of 3-7 years.

• Children who have reached the age of 3 years should be transferred to four meals a day. This means that feedings before bedtime should be discontinued.
• A child should eat 1500-1600 g per day, of which a third should be milk and fermented milk products. Among them, sour cream, cream, hard and processed cheeses are relevant.
• Your baby's daily diet should contain meat. These can be soups with meatballs, meatballs, cutlets, baked meat.
• Prohibited hot sauces– mustard, horseradish, ketchup with chili pepper.
• The child's table should be as balanced as possible - it certainly contains proteins, carbohydrates, and fiber. According to standards, children from 3 to 5 years old should eat about 65 g of protein per day, most of which is of animal origin. It is advisable to fill the diet with fats, the amount of which is commensurate with proteins (65 g). More than 85% of the fat consumed should be of animal origin.
• The menu of a child aged 3-7 years should contain at least 270 g of carbohydrates per day. Note that carbohydrates are found in cereals, fruits and some vegetables. These substances help the body absorb fats and proteins. In this regard, you should not limit your carbohydrate intake.

The best ratio of proteins, fats and carbohydrates in baby food is 1:1:4

Meat, fish, eggs

It is best to boil meat for your baby, but you can steam it, stew it, or bake it. This product can be offered with first and second courses. Minced meat (meatballs, steam cutlets, meatballs in soup). In addition, it is important to ensure that this product is not fatty; it is advisable to choose rabbit, chicken, or beef. A child can eat about 80 g of meat per day.

Fish should also definitely replenish the three-year-old’s menu. It can be offered 1-2 times a week. It is advisable to choose marine varieties of fish in order to be able to get rid of bones. Fish can be boiled, stewed, baked, or made into soup. This product contains valuable amino acids and vitamin D.

The benefits of eggs in children's nutrition are undeniable: for three-year-olds they should be on the table 3 times a week

Eggs are also necessary for the child. Egg dishes should be included in the diet three times a week. These foods contain easy-to-digest protein, are extremely filling, and are good for your heart and mental performance. Can't be given to baby raw eggs, it is better to serve them in the form of an omelet, in a boiled state.

Milk and dairy products

Milk remains an important component of a 3-year-old baby's diet. This product is considered one of the suppliers of protein to the children's body. It is important to offer boiled milk or buy pasteurized milk. Nutritionists believe that a 3-4 year old child can drink up to 300 ml of this product per day.

Fermented milk products should be chosen with medium fat content. Low-fat yogurt and cottage cheese are not very healthy for a baby, and children's cottage cheese with 20% fat content will be a heavy burden for the pancreas.

Porridge

Porridge should occupy a worthy place in the baby’s menu - they are served for breakfast, lunch and dinner. Cereals contain a lot of useful substances, being carbohydrates. They should be boiled in water, milk, added butter or vegetable oil, and sweetened.

Most often, the porridge becomes boring and boring for the child, so you constantly need to experiment with adding vegetables, fruits and berries to it

It is important that the baby regularly consumes this type of food, which can be offered in combination with other products. For example, semolina and oatmeal decorate with fruit or jam, cook buckwheat in milk or mix with minced meat, cook rice in the form of pilaf or risotto.

Oils

The diet of a three-year-old child should include different types oils Creamy, added to porridge, spread on bread. Vegetable oils are also necessary for the child as a source of polyunsaturated fatty acids.

It’s good if the crumbs get sunflower, olive, corn, and soybean oils on the table. The main thing is not to overdo it, but to give the oil in small portions as a complement to vegetables, cereals and soups.

Flour and sweets

At this age, the baby can already get pancakes and pancakes for breakfast, sometimes you can buy him sweet bun. However, you should feed him such dishes once every two to three days. The baby can be allowed to eat sweets, caramel, and chocolate occasionally, so as not to allow the body to get used to such food.

Empty carbohydrates cause drowsiness, reduce activity and performance, and in large quantities harm the pancreas. An excess of sweets can cause the development of diabetes, lead to obesity, and affect the condition of the skin.

Chocolate has always been children's favorite treat, but the amount of it consumed should be strictly limited.

Vitamins

The vitamins that a baby should receive are found mainly in vegetables and fruits. In this regard, he should receive daily vegetables in raw and processed form, as well as fruits in the form of purees, smoothies, and juices.

Fruit jelly and compotes are also required in the baby’s diet. Salads from seasonal vegetables can be offered to your child as a complement to main dishes. In winter it may be sauerkraut, in summer - tomatoes, cucumbers, herbs, radishes.

Liquid

It is extremely important to monitor your child's water intake. If your baby lacks fluids, his digestion will become sluggish, which means his body may lack vitamins and nutrients.

The average fluid requirement for children 3-7 years old is 80 ml per kilogram of body weight. That is, a baby weighing 14 kg should drink 1.12 liters of water per day.

The amount of fluid your baby needs is determined by how much fluid he loses.

Menu for a child for a week

We have compiled in detail an approximate menu for a child three years old and older, designed for a week. You can change positions in it, adjusting the diet to suit the child’s taste, but try to maintain a balance of proteins, fats and carbohydrates. Also, the list of products can be adjusted depending on the season. For example, in winter, more often offer grated vegetables - carrots, boiled beets. In summer - cucumbers, tomatoes, all kinds of greens.

Day	Breakfast	Dinner	Afternoon snack	Dinner
1	Oatmeal with milk, tea, bread and butter, jam	Cabbage salad, broth soup, potato casserole with minced meat with fresh sour cream sauce, bread, compote	Juice, cookies, apple	Cottage cheese casserole, grated carrots, milk
2	Semolina porridge with jam, cocoa, bun	Salad with beets and nuts, soup with meatballs, mashed potatoes, steamed cutlets, juice	Kefir, biscuits	Omelette, bread and butter, cheese, tea
3	Buckwheat porridge, cottage cheese with sour cream, chicory with milk (more details in the article:)	Vinaigrette, cabbage soup with meat, spaghetti with tomato sauce, compote	Milk and bun	Vegetable salad, fish stew with vegetables, jelly
4	Rice in the form of milk porridge, cottage cheese casserole, compote (see also:)	Grated carrots with apple, seasoned with sour cream, chicken noodles, sweet stuffed pepper(rice and meat), compote	Drinking yogurt, cookies, pear	Cottage cheese casserole with carrots, tea with milk, bread and butter
5	Vermicelli boiled in milk boiled egg, tea	Beet salad, fish soup, bread, pilaf with chicken meat, tea	Juice, baked apple, loaf with butter	Meatballs with meat and rice, fresh sour cream sauce, tea, wheat bread
6	Omelette with milk, apple pie, tea	Seasonal vegetable salad, chicken noodle soup, buckwheat with meat, dried fruit compote	Cocoa and bun	Salad, carrot cutlets with sour cream, dried fruit compote
7	Omelette, bread, cheese, cocoa	Beetroot salad, red borscht, vegetable and meat stew, tea	Kissel and vermicelli casserole with apples	Stuffed cabbage rolls – regular or “lazy”, tea with milk, bun

Recipes for babies

The famous doctor Dr. Komarovsky claims that feeding a baby when he has no appetite is pointless. In this regard, if your offspring cannot boast of an excellent appetite, you should try to make your child want to eat. To do this, try preparing dishes for him according to our recipes. We have selected only useful and delicious recipes, which are easy to prepare. If you don’t know what to feed your child, our selection will also benefit you.

Meatball soup

This soup is one of the children's favorite dishes. It is worth making a diet soup with meat balls to accustom your child to first courses. You will need:

• minced beef – 100 g;
• potatoes - a couple of pieces;
• carrots - half a root vegetable;
• green onion;
• rice – 2 tsp;
• celery root.

Meatball soup

IN chopped meat you can add an egg and White bread, roll into balls the size of Walnut. Boil 1.5 cups of water, add chopped celery root, carrots, potatoes, add rice. After the soup boils, add the meat balls, salt and sprinkle with herbs. Cook for 30 minutes. Serve with sour cream.

Vegetable stew with beef

A dish that is suitable for a child, but adults will also enjoy eating it. This dish can be offered for lunch or dinner (see also:). For the stew you will need:

• potatoes – 1 piece;
• boiled meat (beef) – 100 g;
• onions, carrots;
• flour – 1 tsp.

Cut the beef into cubes, add a small amount of water, and simmer covered for 20 minutes. Then add chopped onions, carrots, potatoes. Simmer for another quarter of an hour. Dilute a teaspoon of flour with water or milk, pour into a saucepan, stirring, and bring to a boil.

Baked fish with vegetables

If your child doesn't really like fish, this dish can be a way to feed him useful product. You can use any fillet for it. sea ​​fish. You will need:

• fish fillet (flounder, hake, cod) – 50 g;
• lemon juice – 3 ml;
• potatoes – 50 g (1 pc.);
• tomato – 30 g (1/2 pcs.);
• carrots – 20 g (1/2 pcs.);
• sunflower oil.

Baked fish with vegetables

You will need a bag or baking bag. Place chopped vegetables inside the sleeve (remove the skins from potatoes and tomatoes), fish fillets, sprinkled lemon juice. Drizzle with vegetable oil. Secure the edges of the bag with clips. Bake at 220˚C for half an hour.

Vermicelli casserole with apples and dried apricot pieces

Sweet and very healthy dish. Can be served for breakfast, afternoon snack or dinner. You will need:

• vermicelli – 100 g;
• egg – 1 pc.;
• green apple – 1 pc.;
• sugar – 10 g;
• butter – 3 g;
• dried apricots – 20 g.

Boil vermicelli in one and a half glasses of water. Rinse cold water, let drain. Chop the apple into cubes, after peeling it. Pour the dried apricots with very hot water, after a quarter of an hour cut into cubes. Beat the egg with sugar.

Mix vermicelli with apple and dried apricots, then add beaten egg. Place the mixture on a baking sheet and bake.

These dishes are intended only to help you navigate the question of what to cook for your offspring. We hope that, inspired by our selection, you yourself will be able to prepare delicious and, of course, healthy meals for your child.