Childhood is a crucial period for the formation and development of dietary behaviors, and it is difficult to change these habits once they are developed. It will not only affect the health, growth, and intellectual development of children and adolescents, but will also be accompanied by people's life. What problems should children pay attention to? Yantai City CDC nutrition experts gave us the following suggestions:
Eat all kinds of food for breakfast
In addition to eating cereals (taro, bread, rice porridge, etc.), children's breakfast should also eat an egg or other animal food, a bag of milk or a cup of soy milk or a bowl of bean curd, it is best to eat some fresh vegetables or fruits before Ensuring that there is plenty of energy to complete the learning task.
Drink a bag of milk every day
Normally, your child should have a bag of milk (about 250 ml) at breakfast. However, some children may have poor appetite due to various reasons at breakfast and cannot drink milk, which can be consumed at other times. Such as morning time in class, after school in the afternoon, before going to bed at night. If students have symptoms such as abdominal distension, abdominal pain, or diarrhea after drinking milk, they can change to yogurt or soy milk.
Milk, fruit and vegetable nuts when snacks
Snacks are all foods and/or beverages eaten except for three meals a day, but do not include water. In general, eat snacks as little as possible. You can choose snacks such as milk, fruits and vegetables, nuts (peanuts, seeds, etc.) at an appropriate time (between meals and after a nap); try not to choose or choose sugar, chewing gum, plum, potato chips, etc. Street food such as potato chips, ice cream, puffed food, and shish kebab, as well as carbonated drinks and iced drinks.
Drink water to drink boiled water
White boiled water is the best drink for children and should advocate drinking boiled water, drinking less or not drinking sugary drinks. Under appropriate temperature conditions (around 24°C), drink at least 1200 ml of water per person per day and drink 150-200 ml each time. When the summer weather is hot, you should not greet cold drinks such as iced soft drinks. Because the gastrointestinal mucosa is very sensitive to cold stimulation, drinking too much cold beverage will make the gastrointestinal tract blood vessels suddenly contract, causing abdominal pain and diarrhea. After going home from the outdoor activities, it is best to take a proper rest, then drink some cool plain water, mung bean soup, fresh fruit juice, or eat some watermelon.
Eat liver once a week
Animal liver contains very rich iron, eat once a week, once to eat 25 - 50 grams to prevent iron deficiency anemia. In addition, blood, lean meat, etc. are also rich in iron that is easily absorbed by the body and can be eaten regularly. At the same time, we must also eat fresh vegetables and fruits. Because fresh vegetables and fruits are rich in vitamin C, vitamin C can promote the absorption of iron.
Eat more calcium foods
Eat more calcium-rich foods. Milk and milk products can be preferred, and foods such as shrimp, kelp, seaweed, bones, and sesame are also rich in calcium. In addition, vitamin D should be supplemented, because the absorption of calcium in the body requires the promotion of vitamin D. You can eat foods rich in vitamin D, such as liver and egg yolk.
Yancheng Rongtai Labware Co.,Ltd , https://www.shtestlab.com