The winter weather is cold and the temperature changes quickly. Many children experience symptoms of respiratory diseases, such as runny nose, cough, phlegm, and so on. How to prepare three meals a day for children in the cold winter? Should we not only increase children's appetite, but also improve digestion and protect their immunity? Eat three meals a day well, achieve a combination of meat and vegetables, and color matching, allowing nutritious and delicious food to help children resist the cold and promote their health. Ensure adequate intake of high-quality protein rich foods such as fish, poultry, meat, eggs, dairy, and soybeans to ensure protein intake. Adequate and high-quality protein is the material basis for the normal function of the human immune system. 1. "Avoid eating too much". All kinds of meat can be eaten, such as hairtail, flatfish, shrimp, chicken, duck, eggs, pork, beef, lamb, pig liver, and various soy products, which can be rotated every meal. The average daily amount of fish, poultry, meat, and eggs for children aged 6-9 should reach 120 grams, for children aged 10-13 it should reach 150 grams, and for children aged 14-17 it should reach 200 grams. But it is important to choose less fat and processed meat products. At the same time, the cooking method of meat should be reasonable, and more methods such as steaming and stewing should be used. For example, when stewing lamb, you can add some white radishes or carrots, which are easier to digest in the hot winter; Or steamed yellow croaker, stewed chicken soup, etc., are all delicious and nutritious foods. Meat should be fried and grilled less frequently, as it is difficult to digest and may also produce harmful substances to the human body. 2. Eating various dairy products can result in drinking 1 pack of milk and 1 box of yogurt per day, reaching over 300ml per day. If you feel that milk is relatively cold, you can heat it up slightly, or you can choose dairy products such as cheese and milk powder. Dairy products can not only be a preferred snack for children, but can also be integrated into three meals a day, such as cheese and lettuce sandwiches, cheese baked shrimp, cheese baked rice, etc. It is best to eat at least three types of colorful fresh vegetables every day. Children should be prepared with a variety of colorful fresh vegetables, reaching at least three types per day. Every meal should have fresh vegetables, such as green spinach and rapeseed, purple cabbage, red carrots and tomatoes, as well as white cauliflower and fresh lotus roots, black fungus and shiitake mushrooms, and so on. You can stir fry or mix various colored vegetables together, such as stir fried carrots, black fungus, and broccoli, or make steamed buns, dumplings, and other foods for children. Note that the size and taste of vegetables should be suitable for children's age, and should not be too coarse. Eating more fresh fruits can reach 200-300 grams per day, even in cold winters. Encourage children to eat more fresh fruits every day, especially oranges, winter dates, kiwifruit, etc. that are rich in vitamin C or carotenoids, reaching 200-300 grams per day. For example, sweet and sour oranges can be eaten directly; Navel oranges can be eaten directly or juiced, and children can drink 1-2 cups a day, which is delicious and easy; Alternatively, boiling duck pears with Tremella, goji berries, and rock sugar can also be a small and effective way to moisten the lungs. Drinking plenty of water is preferred. Warm white water is preferred. Although sweating is less in winter, it is also reminded that children should drink plenty of water. Warm white water is preferred, and small amounts should be consumed multiple times. 6-year-old children should drink 800 water per day