First, the diet should be diversified to ensure comprehensive 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. Eat well and encourage eating in places where conditions permit? Nutritional lunch? Dinner should be moderate. Eat less fast food with high salt, sugar and fat. If you want to eat fast food, try to choose fast food with vegetables and fruits.

Second, eat breakfast, insist on eating 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. Every 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.

Third, increase the intake of milk. The content of protein in milk is about 3%, and it also contains calcium, potassium, vitamin A and vitamin B2. Milk is a high calcium food. Every 100g milk contains 104mg calcium. Teenagers drink milk to promote bone development, while the elderly drink milk to prevent osteoporosis. It is recommended to have a glass of milk (about 300g) every day. If you don't like pure milk, you can use yogurt, milk powder or cheese instead.

Fourth, drink more water. Drink more water several times a day. Children aged 6 to 10 are 800-100 ml per day; 1 1- 17-year-old children every day 1 100 ml-1400 ml. 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 at rest.

5. Eat less junk food and drink less sugary drinks. Most drinks contain a lot of added sugar. Try to drink less or no sugary drinks, and don't use drinks instead of drinking water. Most fast food uses condiments 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 and high sugar.

Sixth, no drinking. Premature drinking by minors will affect reproductive development, which will seriously lead to decreased immunity.

7. Actively carry out sports activities. 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). ) and three resistance exercises (such as push-ups, sit-ups, pull-ups, etc. ) every week.