Cultivate children to develop good eating habits.
Cultivate children to eat regularly from an early age; From primary school, three meals a day, no extra meals between classes, no snacks for children and regular meals are encouraged. Mothers who love snacks or skip breakfast pay special attention to getting rid of bad habits as soon as possible. Skipping breakfast is one of the reasons for obesity. The survey shows that the obesity rate of children who often skip breakfast is as high as 18.6%, while the obesity rate of children who eat breakfast is 1 1.8%. The obesity risk of children who often skip breakfast is about 1.7 times that of children who often eat breakfast.
Improving diet structure to prevent overnutrition
Older children should limit the intake of high-sugar and high-fat foods and get rid of the habit of eating snacks. Candy and chocolate will increase calories and make people fat. Children who are partial to meat should eat lean meat and excessive soy products, and encourage eating vegetables and fruits with low sugar content. Don't give children high-fat diets such as fried food, fat, cream, refined sugar, sugary drinks, ice cream and chocolate. Eat skim milk, eggs, lean meat and cereal in moderation, and eat more fruits and vegetables. Eat less exquisite rice flour, eat more whole grains, diversify food, and reasonably match a balanced diet. Make it light and less salt (4 ~ 6 grams per day).
Stay away from foreign fast food and junk food.
The survey found that the obesity rate of children who often eat fast food is 13.9%, which is 34 percentage points higher than that of children who don't eat fast food. This is because many fast foods are high in fat and lack of fiber. Long-term consumption may lead to increased energy and fat intake. The survey also shows that fast food is generally high in salt. If you eat a boneless chicken, the average salt intake per person is 5.2 grams, which is close to the maximum recommended salt intake for an adult all day. Eat a set meal containing chicken wings, pizza, garlic bread and French fries. The average salt intake per person is12.3g, which is more than twice the maximum recommended salt intake for adults.
Refuse high-sugar drinks and food
Because of excessive sugar intake, it consumes a lot of vitamin B by helping sugar metabolism, resulting in the lack of vitamin B 1 in the nervous system, resulting in emotional disorders such as excitement, crying, tearing books and smashing things, and fighting. Medically, it is called "sugar-loving mental irritability". So be sure to limit sweets and reduce snacks. The ratio of protein, fat and carbohydrate in three meals should be maintained at 1: 3: 6.
Reduce the intake of acidic food.
Adjust the structure of three meals, appropriately reduce the proportion of so-called "nutritious foods" such as protein, fat and sugar, and increase foods rich in vitamins and trace elements such as vegetables and fruits.
Increase sports activities
Give children time and space to play, and children should not be kept indoors. If possible, they should go outdoors. They can take older children to do morning exercises together, let them participate in children's group games, cultivate labor habits from an early age, encourage housework, limit TV watching time, and cultivate interest in various entertainment activities. Helping children to develop optimistic, good living habits and regular schedules is very helpful for preventing hypertension.