Ensure that there are vegetables and fruits in every meal, eat apples every day, drink more than 300 grams of milk every day, often eat beans, eat fish, poultry, eggs and lean pork properly, eat nuts properly, and drink a certain amount of water with less salt and oil. In order to meet the needs of rapid growth, we should eat more milk, dairy products, soybeans and calcium-rich products, eat more freshwater fish and egg yolk rich in vitamin D, and do more outdoor sports to promote the absorption and application of calcium. In order to improve the physiological anemia in adolescence, we should eat more iron-rich ingredients, such as lean meat, pig liver, etc., with vegetables and fruits and fresh fruits containing more vitamin C.
Second, have a good breakfast. Children and adolescents should ensure three meals a day, with an interval of 4-6 hours. The three meals should be quantitatively analyzed on time to ensure a good breakfast, a full lunch and a proper dinner, and eat less simple meals containing high salt, fat, sugar and calories, especially western fast food. Not only should we have breakfast every day, but we should also have a good breakfast. A nutritious breakfast should include at least three or more of the following four ingredients: sweet potato, such as steamed bread and white rice; Meat and egg foods, such as raw eggs and sauced meat; Dairy foods, such as milk and soybean milk; In terms of vegetables and fruits, it is necessary to combine the local diet structure and enrich the varieties of breakfast, such as celery and beef dumplings with watercress, or poached cucumber with toast and milk, which are all nutritious.
Third, choose the right snacks. Snacks are all the ingredients and drinks eaten outside three meals a day, excluding water. Effective selection of snacks can be used as a supplement to daily diet. Children and teenagers can eat pure natural, fresh, clean and hygienic ingredients as snacks, preferably fruits and vegetables such as tomatoes, which are rich in vitamins, minerals and dietary fiber. Then choose milk, dried beans and other dairy products and beans, which can give enough protein and calcium. You can also choose dried fruits such as peanuts and watermelons, which contain protein and vitamin E, while candy, French fries and fried foods are high in sugar content, salt content or human fat content, so these things are not suitable as snacks. We should not treat "three no products", "five hairs food" or roadside snacks as snacks.
Fourth, a certain amount of fitness exercise. Abundant and regular physical exercise can strengthen human bones and muscles, improve heart function, improve learning effect and reduce the risk of illness. Children and adolescents must first ensure the fitness time, and the total physical theme activities are more than 60 minutes every day, and each time is more than 10min. To ensure that the compressive strength of body theme activities is moderate and above, you will feel your body sweating slightly and your heart will beat faster when inhaling. It is best to exercise outdoors; It is better to carry out high-toughness body theme activities more than three times a week, and it is also necessary to improve sports skills and shape fitness preferences. Ensure the diversification of exercise load, mode and position.
Fifth, understand the ingredients. Let children and adolescents go into nature, learn about ingredients, learn and train nutrition and diet, and promote physical and mental health. Understand that the ingredients are probably obtained through planting, weeding, fertilization and hard work for several months. Let them walk into the kitchen of the restaurant, participate in the selection, preparation and cooking of ingredients, shape basic survival skills and inherit excellent food culture. Teach children to cherish ingredients and protect the ecological environment, starting with the "CD Action" and leaving no meals; Eating out and ordering food should be moderate, not extravagant.