[China Student Nutrition Day] @ Parents experts give you a key point.

May 20th this year is the 35th China Student Nutrition Day, with the theme of "Milk beans add nutrition and less oil is healthier". Nutrition is an important material basis for human beings to maintain their lives, growth and health. Compared with adults, primary and secondary school students have faster physical growth and higher demand for energy and nutrition. The nutritional status in childhood will affect people’s health all their lives. Scientific diet, reasonable collocation and balanced diet can help healthy growth.

Parents get a small notebook quickly, and nutrition experts will focus on it for everyone!

Nutrition and diet of preschool children aged 2-5

The Dietary Guidelines for Children and Adolescents in China issued by China Nutrition Society are divided into two stages, the first stage is preschool children aged 2-5, and the second stage is school-age children and adolescents aged 6-17. Then let’s start from the first stage, that is, the nutrition and diet of school-age children aged 2-5.

2-5-year-old children’s food types and dietary structure have begun to approach adults, but they are different from adults, so they should be increased on the basis of the dietary guidelines for the general population:

1. Eat regularly, eat independently and not be picky about food, and cultivate good eating habits.

2. Drink milk every day, drink plenty of water and choose snacks correctly.

3. Food should be cooked reasonably, easy to digest, with less seasoning and less frying.

4. Participate in food selection and production, and enhance the cognition and love of food.

5. Regular outdoor activities to ensure healthy growth.

In real life, in order to arrange the meals of children aged 2-5 reasonably, we should arrange breakfast, lunch and evening meals three times a day, and on this basis, we should add meals at least twice. Generally, it is arranged once in the morning and once in the afternoon respectively. Meals are mainly milk and fruit, with a small amount of soft pastry. Add small portions of meals, change and match recipes according to seasons and eating habits, and pay attention to food safety and hygiene.

Nutrition and diet of school-age children aged 6-17

School-age children aged 6-17 are in the school study stage, growing rapidly, and their demand for energy and nutrients is relatively higher than that of adults. Adequate nutrition is the material guarantee for the normal development of school-age children’s intelligence and physique, and even their lifelong health. The food types and dietary structure of school-age children are basically the same as those of adults, but the following five items need to be added on the basis of the dietary guidelines for the general population:

1. Know food, learn cooking, and improve the scientific literacy of nutrition.

2. Eat three meals reasonably and regularly, and cultivate healthy eating behavior.

3. Choose snacks reasonably, drink plenty of water and don’t drink sugary drinks.

4. Don’t be partial to diet, don’t overeat, and keep fit for weight gain.

5. Ensure at least 60 minutes of activities every day, and increase outdoor activities time.

If children want to study well, nutrition must not be ignored. Because of the heavy study tasks and the lack of self-care in this period, some parents often pay less attention to them than infants and preschool children because of their busy work. Many children often have irregular meals, especially many children often skip breakfast or have too simple breakfast, which leads to insufficient nutrition in breakfast. If the children’s intake of energy and nutrients is insufficient for three meals, the children will be distracted, slow to respond and reduce their learning efficiency at school, so it is difficult for them to improve their grades. In the long run, it will also affect the growth and development of children.

01

Provide a reasonable and balanced diet

On the premise of sufficient supply of heat energy, attention should be paid to the quality and quantity of protein and the supply of other nutrients. Do a good job of matching meat and vegetables, prevent excessive consumption of snacks and sweets, and cultivate good eating habits. Diversification of dietary varieties to meet the requirements of a balanced diet. Food is the main source of various nutrients. In daily diet, eating different types of food together is helpful for the balanced supplement of various nutrients and maintaining children’s health. For example, cereals can provide carbohydrates and vitamins; Vegetables and fruits are good sources of minerals, vitamins and dietary fiber; Fish, meat, poultry and eggs can provide children with protein, fat and phospholipids. In addition, parents can change cooking methods to improve the color and flavor of food, stimulate children’s appetite and reduce their picky eaters.

02

Make a good meal arrangement for three meals a day

Three meals should be carried out according to the principle of eating well for breakfast, eating well for lunch and eating less for dinner.

Pay special attention to the intake of breakfast heat energy and protein, so that breakfast heating accounts for 30% of the total heat energy in a day; Lunch should not be too simple, heat energy accounts for about 35% ~ 40% of the whole day; Dinner is 30% ~ 35%. If snacks can be properly supplemented between classes in the morning, it will be very helpful to students’ health and learning efficiency in the morning. If the school can provide students with a lunch, providing 1/3 of the heat energy needed for the whole day and 1/2 of other nutrients needed for the whole day, it will be beneficial to students’ health and growth. Pupils are generally nervous about studying in the morning, so they should pay attention to the quantity and quality of breakfast and eat as much as possible. In addition to staple food, foods rich in protein and vitamins such as milk, eggs or bean products, vegetables and meat can be appropriately increased to ensure children’s adequate nutrition and energy in the morning. When you get up in the morning, your appetite is generally not high. You can use a dry and thin mix, such as bread or steamed buns with milk, soy milk or porridge, and then eat an egg, some floss or bean products to supplement protein. If breakfast can’t meet the nutritional requirements, you can also add a snack after the second class in the morning, that is, an intermission meal. The purpose of recess meal is to supplement the deficiency of energy and nutrients in breakfast, which is especially important for children who don’t eat breakfast or eat less breakfast. The break meal can be composed of a bun or cake and a glass of milk, which can not only replenish water, but also provide energy, high-quality protein and calcium. Of course, if the nutrition of breakfast can meet the needs, there is no need to add meals between classes.

03

Cultivate good eating habits

1. Diet should be quantified regularly;

2. Eat slowly, concentrate, don’t watch TV and play games while eating;

3. Don’t be picky about food, partial eclipse, anorexia or snacks.

Parents’ words and deeds are very important for children to develop good eating habits. In addition, family education should focus on guidance, try not to force it, and avoid children from forming rebellious psychology. In addition, school-age children should continue to cultivate good living habits and hygiene habits with the help of teachers, eat less snacks, drink light drinks and control sugar intake.

Original title: "[China Student Nutrition Day] @ Parents experts focus on everyone"

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