First, ensure the diversity of food.
During the epidemic period, the types of food should be ensured, and it is suggested that the average intake of food 12 or more per day and 25 or more per week. Cooking is mainly based on rice, steamed bread, noodles and other staple foods, often based on whole grains and potatoes. Ensure adequate intake of fish, poultry, lean meat and eggs, and do not overdo it. Aquatic products and poultry meat are preferred, followed by lean livestock meat. There should be vegetables in the meal, and 300-500 grams of vegetables should be consumed every day, of which dark vegetables should account for half. Eat about half a catty of fresh fruit, drink 300 grams of milk or eat a considerable amount of dairy products every day. Often eat soybeans and bean products as well as bacteria and algae food.
Second, arrange three meals reasonably.
Ensure the regularity of three meals, regular and quantitative, no dieting, no overeating. Eat breakfast every day, including cereals, meat and eggs, milk beans, fruits and vegetables. Have a full lunch and a small dinner. The energy provided by breakfast, lunch and dinner should account for 25-30%, 30-40% and 30-35% of the total energy of the whole day respectively.
Third, choose healthy snacks.
You can choose healthy snacks as a supplement to dinner, such as milk and dairy products, fruits, nuts, fresh vegetables and other foods that can be eaten raw, and eat less snacks with high salt, sugar and oil such as spicy strips, desserts, sugary drinks, potato chips and fried foods. Eat less snacks, eat less, don't eat snacks before dinner, don't eat snacks while watching TV.
Fourth, drink plenty of water every day.
Drink plenty of water every day, preferably boiled water. It is recommended for children aged 7- 100 to drink 1000 ml,1-13 to drink 100- 1300 ml and14. Drink more water, don't wait until you are thirsty, and don't use drinks instead of water.
V. Active sports activities
At home, you should take advantage of limited conditions to actively carry out physical activities, such as housework, radio exercises, stretching exercises, sit-ups, push-ups, leg lifts, etc., to ensure that the time of moderate and high-intensity activities reaches 60 minutes every day. If outdoor activities are allowed, you can do brisk walking, jogging, ball games, skipping rope and other moderate and high-intensity physical activities. Avoid sitting for a long time, stand up and exercise every 1 hour, and reduce the screen time of watching TV, using computer, mobile phone or tablet computer outside the online class. Get enough sleep every day, reaching 8- 10 hours.
Sixth, keep a healthy weight.
Children and adolescents should pay attention to their own weight, measure their height and weight regularly, learn to calculate the body mass index (body mass index, body mass index = weight (in kilograms)/the square of height (in square meters)), and use the Malnutrition Screening for School-age Children and Adolescents (WS/T456-20 14) and the Technical Specification for Student Health Examination (GB/T). If the weight changes within a period of time, such as from normal to overweight, we should adjust "eating" and "moving" at any time, maintain healthy weight growth through reasonable diet and active exercise, and prevent malnutrition and overweight and obesity.