Loving sports is a kind of life attitude!
【Current Situation Revealed】
With the prevalence of "stay-at-home living" and sedentary lifestyles, unhealthy eating habits are quietly driving up childhood obesity rates♀️ ♂️ To reverse this trend, we need to not only guide children to move, but also make changes from the source - "eating". Today, we will reveal how children and adolescents can build a healthy body through a reasonable diet!
[One of the four cornerstones of health: reasonable diet]
The World Health Organization (WHO) has identified a reasonable diet and moderate exercise as the four cornerstones of health, especially for children and adolescents who are in a period of rapid growth and development. Let's open the healthy recipes for children and adolescents and explore the way of scientific eating!
【Diverse food to meet growth needs】
- Eat regularly and regularly: Make sure that you eat three meals a day regularly and quantitatively to cultivate good eating habits;
- Rich variety and comprehensive nutrition: Each meal contains at least 3 types of food, such as cereals and potatoes, vegetables and fruits, meat, eggs, milk and beans, ≥ 12 kinds of food per day and 25 kinds ≥ every week, making the table colorful and full of nutrition;
- Age-specific recommendations:
- 2~5 years old: 3 meals + 2 additional meals, preferably milk, fruits, eggs, nuts and other high-nutrient density foods, accompanied by a small amount of soft pastries; Ensure that 350~500ml of milk and 600~800ml of water are drunk every day;
- 6~17 years old: Reasonable planning of three meals, especially the quality of breakfast; Make sure to consume ≥ 300ml of liquid milk or equivalent milk products per day.
[Scientific food and nutrition, discerning the "standard"]
- Interpret nutrition labels: Learn to read the "nutrition facts" on food packaging, pay attention to the content of energy, protein, fat, carbohydrate and sodium and their proportion in NRV, and understand the nutritional value of food;
- Nutrient Control:
- Adequate intake: vitamins, minerals, dietary fiber, daily target of 100% NRV;
- Limit intake: Saturated fat, sodium, added sugars, daily intake should be < 100% NRV;
- Special reminder: Mainland residents generally have too high sodium intake, which is easy to induce hypertension and cardiovascular diseases, so be sure to pay attention to the sodium content when purchasing food.
【Eating Balance, Weight Management】
- Weight monitoring: Regularly monitor weight changes as an important indicator to assess diet and health;
- Control overweight and obesity:
- Dietary adjustment: reduce energy intake by about 300~500kcal, avoid sugary drinks, and limit fat intake;
- Exercise intervention: increase moderate-intensity exercise such as brisk walking, cycling, ball games, etc., combined with resistance training (dumbbells, push-ups, etc.) 2~3 times a week to improve muscle strength and endurance, and it is advisable to reduce body weight by 1~2kg per month and 5%~10% weight loss in 3~6 months.
Growing Trees [Cope with growth retardation and help grow tall]
- Definition and causes: Stunting is manifested as a height lower than the standard of the same age and sex, and is mostly caused by long-term nutritional imbalance;
-Solution:
- Nutritional guidance: under the advice of professionals, increase dietary energy and protein supply, combined with resistance exercise to gain weight;
- Diversify ingredients: Avoid picky eating and picky eating, and replace some rice and noodles with similar foods (such as replacing some rice and noodles with grains, livestock and poultry, fish and shrimp, and various eggs) to enrich the color and variety of vegetables to improve appetite and nutritional intake.
【Supplement with key vitamins and minerals】
- Demand characteristics: In the period of childhood and adolescence, rapid growth and development, coupled with exercise consumption, there is a large demand for vitamins and minerals;
- Targeted supplementation: In case of growing pains, increase calcium and vitamin D intake to help height growth; If symptoms of anemia occur, strengthen food intake of iron and vitamin C.