? Dietary guide for school-age children
[Abstract]
School-age children refer to minors aged 6 to 18. School-age children are in the school learning stage, growing rapidly, and their demand for energy and nutrition 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. Therefore, it is more necessary to emphasize reasonable diet and balanced nutrition.
School-age children are the key period to learn nutrition and health knowledge, develop a healthy lifestyle and improve nutrition and health literacy. School-age children should actively learn nutrition and health knowledge, inherit China's excellent food culture and etiquette, improve nutrition and health literacy, know food, participate in food selection and cooking, and develop healthy eating behavior. Parents should integrate nutrition and health knowledge learning into the daily life of school-age children, and schools should offer nutrition and health education related courses that meet the characteristics of school-age children to create a campus nutrition environment. Family, school and society should pay close attention to and carry out diet education for school-age children to help them develop a healthy lifestyle from an early age.
? According to the dietary guidelines of the general population, the following five items are recommended.
Main recommendations
Know food, learn cooking, and improve the scientific literacy of nutrition.
Eat three meals reasonably and regularly and cultivate healthy eating behavior.
Choose snacks reasonably, drink plenty of water and don't drink sugary drinks.
Don't be partial to food, don't overeat, and keep your body from getting fat.
Ensure that you are active for at least 60 minutes every day and increase the time for outdoor activities.
School-age children are the key period to learn nutrition and health knowledge, develop a healthy lifestyle and improve nutrition and health literacy. Understand and know the delicious food, and learn the life skills of reasonable food selection, cooking and diet; Inheriting China's excellent food culture and etiquette is of great significance to the health of children and the inheritance of China's excellent food culture.
The structure and function of digestive system of school-age children are still in the development stage. The rationality and regularity of three meals a day is the basis of cultivating healthy eating behavior. Eat a light diet, eat less out, and eat less fast food with high energy, fat or sugar.
Drinking enough water can promote children's healthy growth and improve their learning ability, while drinking a lot of sugary drinks often increases their risk of dental caries and overweight and obesity. Choose snacks reasonably, drink 800~ 1400ml every day, prefer boiled water, and don't drink or drink less sugary drinks or alcohol.
School-age children should have balanced nutrition and maintain proper weight gain. Partial picky eaters and excessive dieting will affect the health of children and adolescents and are prone to malnutrition. Overeating will eat too much food in a short time, increase the burden on the digestive system and increase the risk of overweight and obesity. Overweight and obesity not only affect the health of school-age children, but also easily continue into adulthood, increasing the risk of chronic diseases.
Adequate, regular and varied physical activities can strengthen bones and muscles, improve cardiopulmonary function and reduce the risk of chronic diseases. It is necessary to minimize sedentary activities and video time, carry out diversified physical activities, and ensure at least 60 minutes of activity time every day, including at least 3 high-intensity physical activities, 3 resistance exercises and strong bone exercises every week; Increasing outdoor activity time is helpful to the synthesis of vitamin D in the body, and can also effectively slow down the occurrence and development of myopia.
Practical application?
? 1. How to know food
? (1) Start with understanding food: school-age children should know the common sense of food and nutrition, learn to choose and reasonably match food, and develop healthy eating behavior.
Schools, families and society should integrate nutrition and health knowledge into the daily life of school-age children and educate them on diet from the beginning.
Parents should learn and master nutrition knowledge, change unhealthy eating behaviors, do not use food as a reward and punishment tool, and guide and cultivate children's ability to choose food through words and deeds.
Schools should offer nutrition and health-related courses that meet the characteristics of school-age children and create an environment conducive to nutrition and health. Make full use of classrooms and school canteens, and carry out various forms of nutrition publicity and education in the form of class meetings, competitions, exhibition boards, LCD screens, handwritten newspapers, publicity columns, campus broadcasts, special lectures, peer education, etc., combined with opening up "campus vegetable gardens" and helping students cook.
(2) Learning to cook: Encourage school-age children to participate in food preparation and cooking, learn table manners, appreciate food, and encourage society to provide a healthy and reasonable nutritional atmosphere.
(3) Enjoy food: Parents should create a relaxed and pleasant dining environment with their children and enjoy the reunion of family, friends and classmates. In the process of eating, keep a happy mood, and don't criticize children while eating, so as to promote better digestion and absorption of food and enjoy the taste and nutrition of food.
A pleasant dining environment also needs to keep the room clean, full of light, good air circulation, suitable temperature, clean and beautiful dining table and tableware.
2. Develop good eating habits
? (1) Diet rule: the diet should be diversified to ensure complete nutrition and light diet. Often eat milk and dairy products rich in calcium, soybeans and their products. Ensure adequate calcium intake and promote bone development and health. Often eat foods rich in iron, such as lean meat, and at the same time match foods rich in vitamin C, such as fresh vegetables and fruits, to promote the absorption of iron in the body and ensure the full intake and utilization of iron. And often eat foods rich in vitamin D and often do outdoor activities to promote the synthesis of vitamin D in the skin, which is conducive to the absorption and utilization of calcium.
The time for three meals a day should be relatively fixed, so as to be regular and quantitative, and chew slowly when eating. The energy provided by breakfast should account for 25%~30% of the total energy of the whole day, lunch should account for 30%~40%, and dinner should account for 30%~35%. Lunch plays a connecting role in a day. We should eat well, eat well. In areas where conditions permit, it is necessary to advocate eating a "nutritious lunch". Dinner should be moderate. Eat less fast food with high salt, sugar or fat. If you want to eat fast food, try to choose fast food with vegetables and fruits.
(2) Eat a good breakfast: eat breakfast every day to ensure that breakfast is nutritious. It can be combined with local eating habits to enrich breakfast varieties and ensure the nutritional quality of breakfast. A nutritious breakfast should include at least three or more of the following foods:
? 1) cereals and potatoes: cereals and potatoes, such as steamed bread, rolls, bread, rice and rice noodles.
2) Meat and eggs: fish, poultry and meat and eggs, such as eggs, pork, beef and chicken.
3) Milk beans: milk and its products, beans and their products, such as milk, yogurt, soybean milk, tofu, etc.
4) Fruits and vegetables: fresh fruits and vegetables, such as spinach, tomatoes, cucumbers, broccoli, apples, pears, bananas, etc.
(3) Drink milk every day: In order to meet the needs of bone growth, ensure that you drink 300ml of milk and dairy products or a considerable amount of dairy products every day. You can choose fresh milk, yogurt, milk powder or cheese. At the same time, we should actively participate in sports activities to promote the absorption and utilization of calcium.
(4) Drink plenty of water: drink more water several times a day. Children aged 6 ~ 10 are 800~ 1000ml per day, 1 1 ~ 1400 ml per day. When the weather is hot or you sweat a lot during exercise, you should increase your drinking water. Drink a small amount of water many times. Don't drink it when you feel thirsty. You can drink about 100~200ml between classes.
3. Healthy eating behavior
(1) Choose snacks reasonably: Choose healthy and nutritious foods as snacks: fruits and fresh vegetables that can be eaten raw are rich in vitamins, minerals and dietary fiber; Milk, soybean and its products can provide rich protein and calcium; Nuts, such as peanuts, melon seeds and walnuts, are rich in protein, polyunsaturated fatty acids, minerals and vitamin E, and cereals and potatoes, such as whole wheat bread, cereal and boiled sweet potatoes, can also be used as snacks. Fried, high-salt or high-sugar foods are not suitable as snacks.
The number of snacks should not affect the dinner. You can eat a small amount of snacks between meals, and you can't use snacks instead of meals. Don't eat snacks for 30 minutes before and after meals, watch TV, play games or sleep for 30 minutes. Brush your teeth or rinse your mouth after eating snacks.
(2) Don't drink or drink less sugary drinks, and don't use drinks instead of water: most drinks contain a lot of added sugar, so try to drink or not drink sugary drinks as little as possible, and don't use drinks instead of drinking water; If you drink a drink, you should learn to check the nutrient list in the food label and choose a drink with low carbohydrate or sugar content.
(3) Reasonable choice of fast food: Most fast food uses more seasonings such as oil and salt in the production process, so it is necessary to eat out as little as possible and choose fast food reasonably. Try to choose fast food with relatively rich vegetables and fruits, and eat less foods with high energy, high fat or high sugar. If you eat fast food with more fried food in one meal, you should appropriately reduce the intake of staple food and animal food in other meals and eat more fresh vegetables and fruits.
(4) Don't be partial to food or overeating: Avoid blindly dieting or taking extreme weight loss methods to control your weight. Also avoid overeating, follow the eating rules and slow down the eating speed; Children can eat with smaller tableware to help them develop the habit of quantitative eating. Parents should cultivate their own reasonable eating behavior, set an example and encourage their children to eat healthily. It is necessary to find and correct children's partial eclipse and picky eaters as soon as possible, adjust food structure, increase food diversity and improve children's acceptance of food.
(5) Prohibition of drinking: raising school-age children's awareness of the dangers of drinking. Don't let children try drinking. Strengthen the guidance of children's gatherings and dinners, and avoid drinking. Schools should carry out publicity and education activities to prevent alcoholism and strengthen psychological health guidance for students.
? It is necessary to strengthen the enforcement of the Law on the Protection of Minors in People's Republic of China (PRC), which stipulates that alcohol shall not be sold to minors. For example, the liquor salesman should check the identity card of the buyer. Formulate relevant laws and regulations to limit the minimum drinking age, strengthen the management of alcoholic beverages, popularize the warning signs of "children should not drink alcohol" in alcohol and alcoholic beverages, gradually monitor children's drinking behavior, and do a good job in early prevention and control of alcohol abuse.
? 4. Actively carry out sports activities
You should accumulate at least 60 minutes of moderate and high-intensity physical activity every day, mainly aerobic exercise, preferably above 10 minutes each time. At least three high-intensity physical activities (such as long-distance running, swimming and playing basketball). ), three resistance exercises (such as push-ups, sit-ups, pull-ups, etc. ) and weekly bone strengthening exercises. Diversification of exercise intensity, form and position, reasonable arrangement of aerobic and anaerobic exercises, joint flexibility activities, resistance training of trunk and limb muscles, and body balance coordination exercises. At the same time, pay attention to the correctness of movement posture and the transition between low, medium and high intensity physical activities. Make full preparations before exercise, avoid fasting exercise, exercise after meals 1 hour, and pay attention to replenish water during and after exercise.
Make a schedule and exercise plan suitable for the physiological characteristics of school-age children to ensure the time for study, exercise and sleep. Encourage parents and children to participate in various forms of sports, provide children with necessary sports clothes and appliances, and cultivate children's interest in sports. Live sports, such as walking to and from school, taking part in housework, etc. Make full use of recess activities during school or take advantage of physical education class time to do outdoor activities in the sunshine. Schools should improve outdoor venues and facilities, provide sports guidance for students and improve their sports skills. In foggy days or when air pollution is serious, you can do indoor exercises that do not significantly increase breathing and heart rate, and coordinate and balance exercises (such as sit-ups and yoga). ), appropriately extend the exercise interval and reduce the exercise intensity.
Let school-age children know the harm caused by sedentary and watching videos for a long time, and remind them to take physical activities every 1 hour. Don't put TV and computer in the bedroom, reduce the time of using mobile phone, computer and watching TV, no more than 2 hours a day, the less the better. Ensure adequate sleep time, primary school students 10 hours a day, junior high school students 9 hours, senior high school students 8 hours.
5. Maintain proper weight gain
Proper height and weight gain is the embodiment of balanced nutrition. The nutritional status of school-age children is judged by gender and age height (Table 2- 14).
? Table 2- 14 Growth Retardation Criteria for School-age Children aged 7- 18 in China (height, cm)
Establish a scientific concept of health and body shape cognition, and correctly understand the reasonable growth of adolescent weight and body shape changes. Prevent malnutrition or overweight and obesity through reasonable diet and active exercise.
Malnourished children should increase the intake of high-quality protein food such as fish, poultry, eggs, lean meat and bean products on the basis of ensuring adequate energy intake, eat milk and dairy products regularly, and eat fresh vegetables and fruits every day; Ensure three meals a day, correct unhealthy eating behaviors such as partial eclipse and excessive dieting, and maintain appropriate physical activity. Some adolescent girls blindly go on a diet in pursuit of "slim" figure, which will lead to metabolic disorder and even death in severe cases. Parents and schools should strengthen guidance to adolescent girls, establish correct body shape cognition, adapt to adolescent body shape changes, and maintain reasonable weight gain. If you lose weight or suffer from other diseases due to excessive dieting, you should seek medical advice promptly.
Overweight and obese children should adjust their dietary structure, control their total energy intake and reduce their intake of high-fat and high-energy foods on the premise of ensuring normal growth and development; Make a variety of foods and eat more miscellaneous grains, vegetables, fruits and bean products; At the same time, correct unhealthy behaviors, arrange three meals reasonably, and avoid snacks and sugary drinks. At the same time, gradually increase the frequency and intensity of exercise, develop the habit of living by exercise, and reduce sedentary.
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The following key facts are based on sufficient scientific evidence and should be kept in mind:
Balanced diet and reasonable nutrition are the material basis for the normal growth and development of school-age children.
School-age children in China lack nutrition knowledge, and unreasonable eating behavior is common.
In rural areas of China, especially in poor areas, nearly one fifth of school-age children are malnourished.
The rapid increase of overweight and obesity in school-age children increases the risk of chronic diseases in children and adults.
Eating a nutritious breakfast can improve cognitive ability and reduce the risk of overweight and obesity.
Excessive intake of sugary drinks will increase the risk of dental caries and obesity in school-age children.
Active physical activity is conducive to promoting growth and development, preventing obesity, reducing myopia, improving learning efficiency and promoting mental health.
The above is excerpted from 20 16 dietary guidelines for China residents.
? Bai 202 1.4.28.
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