The secret to creating a daily menu for a multi-generational family – Saving and ensuring nutrition

With the modern pace of life, almost everyone is busy with their own work needs, right at the time when everyone can gather and gather, it is thanks to family meals, especially for family members. with multi-generational families . Understanding this psychology, Hello Bacsi invited Dr. CKI Lai Ngoc Hien, former deputy head of the Department of Nutrition, Hospital of Traditional Medicine in Ho Chi Minh City. HCM shares and guides to build daily menus for multi-generational families in this article.

1. Daily nutrition for family menu

1.1 Group of pregnant women and infants

The daily menu for the family when there are pregnant mothers and babies, it is necessary to ensure adequate nutrition, giving priority to good food for pregnant women. For infants, depending on the month of age and growth rate, the child will eat less or more than the recommended standard.

Diet for pregnant women:

• In addition to protein, sugar, and fat, you need more nutrients: Omega-3, DHA, iron, calcium, iodine, zinc, B12 and A.Folic
• Vegetables, tubers, fruits rich in vitamins and fiber
• Whole grains, legumes and dairy products (cheese, yogurt)
• Lean meats, poultry and fish
• Drink enough water (about 8 glasses per day)
• See more nutrition for babies

Energy for pregnant women by pregnancy:

• In the first three months of pregnancy with a lot of morning sickness, try to eat as much as you can and maybe add 1-2 snacks such as drinking more milk or fruit.
• In the following months , pregnant women can eat 1 cup of rice or 1-2 snacks. Equivalent to an additional 250 kcal/day for the second trimester of pregnancy and an additional 450 kcal/day for the third trimester of pregnancy

1.2 Groups of young children

According to Dr. Hien, this is the period when the baby’s body needs the most nutrition to reach physical maturity. Children need to tolerate foods rich in protein of animal origin higher than plants, enough good fats, enough carbohydrates, rich in vitamins and minerals, especially the role of calcium to help children grow taller.

Daily energy for young children:

• Children from 1 to 5 years old: 1200-1500 kcal/day
• Older children, entering puberty: 2200 – 2400 kcal/day
• Food groups that need to be added: milk, soybeans, seafood, crabs, small fish bones, especially calcium from 1000 – 1200mg/day
• Foods rich in iron, protein, fruits and vegetables

Note not to let your baby eat too much fat, sweets, etc. Because it easily leads to obesity in children.

1.3 Group of elderly and chronically ill people

According to Doctor Hien, when building a daily menu for families with the elderly and chronically ill, special care should be given priority. Because the body of the elderly has some common characteristics, which is, the metabolism is reduced, the taste buds are less perceptive, so they tend to eat more salty foods, take a long time to digest, and are easily constipated.

Daily energy for the elderly and chronically ill:

• Daily energy needs: 1200 – 1500 kcal
• Need to add more compounds: Calcium, Iron, Vitamin D, B12, Folic Acid, Omega-3 good fats, drink enough water and fiber
• Eat more vegetables
• Eat more fish than meat

Limit:

• Limit eating salty, too sweet, high in fat
• Limit animal foods: brain, liver, heart, stomach, ..

1.4 Group of adults

This object is relatively easy to implement when building a daily menu for the family. Because their bodies are mostly well tolerated. Energy needs will be calculated based on gender, weight, and level of physical activity. They need to meet the essential nutrients such as, starch, protein, fat, vitamins, minerals, fiber and water.

Daily energy for adults:

• Men who do heavy work, weigh 60kg, need energy: 60kg x 40 = 2400 kcal/day
• Women who do heavy work, weigh 50kg, need energy: 50kg x 35 = 1750 kcal/day

Note: The ratio of protein, sugar, and fat must be balanced and appropriate. Also need enough fiber and vitamins.

2. Principles of building daily menus for multi-generational families

In addition to grouping objects to build a daily menu for a multi-generational family, you should also know the following principles to ensure the quantity and quality of the dish, and at the same time depend on the economy. family.

There are a few principles to keep in mind:

• The menu has the quantity and quality of dishes to suit the members’ preferences
• The menu should be rich and diverse with all forms of processing such as: stir-fried, boiled, steamed, steamed, hugged, ..and accompanied by a soup.
• The menu ensures family economic conditions
• Regularly refresh the daily menu for the family
• Meals that are full of essential nutrients
• Prioritize health and well-being for pregnant women, the elderly and children

Or you can try the Healthy Eating Plate recipe – Harvard University. The main message of this recipe is to help you choose foods and build healthy habits through daily eating. Especially for weight control. (Scientific weight loss menu)

How to apply:

• Vegetables and fruits make up ½ of the main meal
• Whole grains make up ¼ of a meal (brown rice, oats, etc.)
• Protein-rich foods make up of a meal (protein group is preferred depending on age)
• Use olive oil, canola oil, soybean oil, etc.
• Drink water, coffee or tea (limit soft drinks)

3. Daily menu suggestions for multi-generational families

In short, once you understand the nutritional needs and necessary energy sources for each object and family member. Combined with his culinary talent, HelloBacsi suggests you a daily menu for the family for generations, specifically for a week.

4. How to make members always want to join the family meal

Once you have the daily menu or all 7 days a week for the family, it is not easy to have the full presence of all members. But you can try to apply the following ways to make people always want to join the family meal more.

• Build the habit of eating together
• The meal includes savory dishes and desserts
• Always have vegetables and fruits in the meal
• Cooks should have a healthy eating habit to set an example
• Involve children in regular family meals
• Create conditions for children to invite you to the restaurant with them
• Eating is no argument
• Don’t rush those who eat later

In short, building a daily menu for a multi-generational family is not too difficult, once you understand the nutrition regime, the priority of the subjects as well as depending on the family’s economic conditions. The opportunity to show off your cooking skills has come.