1. People of all ages should take part in sports every day to keep a healthy weight.
2. Eat too much and maintain energy balance.
3. Insist on daily physical activity, and carry out moderate-intensity physical activity for at least 5 days a week, with a cumulative duration of more than 150 minutes; Active physical activity is best at 6000 steps a day.
4, encourage appropriate high-intensity aerobic exercise, strengthen resistance exercise, 2-3 days a week.
5, reduce sedentary time, get up and exercise every hour.
6. Let children actively participate in the selection and production of food and improve their nutritional literacy.
7. Eat a good breakfast, choose snacks reasonably and cultivate healthy eating behavior.
Breakfast time should be 6:30-8:30, and meal time should be 15-20 minutes. Try to eat at home. Breakfast foods should be varied, including at least three or more of the four foods, such as sweet potatoes (such as steamed bread, whole wheat bread, noodles, rice, sweet potatoes, etc. ), vegetables and fruits, animal food (such as fish, poultry, eggs, etc. ) and beans and nuts (such as soybean milk, tofu, walnuts, hazelnuts, etc.). ).
At the same time, don't use snacks instead of dinner. You can eat some original nuts, fresh fruits, yogurt or other dairy products between meals. Don't eat snacks half an hour before going to bed, and don't eat snacks while watching TV or playing.
8. Drink milk, drink plenty of water, don't drink sugary drinks and don't drink alcohol every day. School-age children should consume 300 ml or more of liquid milk or a considerable amount of dairy products every day. Boiled water is the first choice for drinking water, and milk tea is not recommended.
9, outdoor activities, less screen time, more than 60 minutes of moderate and high-intensity physical activity every day. Besides exercise, sleeping is also a top priority for children. Pupils sleep 9- 12 hours a day, while middle school students sleep 8- 10 hours.
10, regularly monitor physical development and maintain a weight suitable for growth.