Six misunderstandings of children's diet health
Myth 1: blindly supplement children with multiple nutrients
Many parents are afraid that their children are not nutritious enough, and they are supplementing calcium and iron. Supplementing children with various nutrients in this way can not only solve the problem of nutritional deficiency, but also increase the burden on their main organs. Experts pointed out that it depends on which nutrients are missing in the child's body, and then add the required nutrients in moderation.
Myth 2: Give children a lot of low-fat food.
As we all know, the consumption of high-fat and high-energy foods is harmful to health. If you start eating low-fat food at an early age, the risk of heart disease will be reduced in adulthood, so some parents let their children eat a lot of low-fat food for a long time. As we all know, providing children with such a diet structure for a long time will cause malnutrition. Therefore, a reasonable diet is very important, and the distribution of calories and nutrients should be balanced, that is, the distribution of breakfast, lunch and dinner accounts for 30%, 40% and 30% of the whole day respectively.
Myth 3: Snacks constantly affect dinner.
Most children can't resist the temptation of snacks, such as puffed food, cold drinks and sweets. It is often children's favorite, and synthetic pigments have the highest frequency. Eating too many snacks will affect appetite and hinder the intake of dinner. Encourage children to eat healthy snacks with rich nutrition, low fat, low salt and low sugar, such as graham crackers, nutritious cereal, fresh vegetables and fruits, cheese, peanut butter, yogurt and bread. And candy, chocolate, potato chips (strips), candied fruit, shrimp strips, doughnuts, carbonated drinks and other foods with high fat, high salt and high sugar should be eaten as little as possible.
Myth 4: Drink instead of drinking water.
Some parents prepare various drinks at home, and children often use drinks instead of drinking water. Drinking too many drinks will lead to excessive energy intake, which will lead to obesity or malnutrition. Drinks such as cola have almost no nutrition except energy. The best drink for children is water, because water is one of the nutrients. It is suggested that school-age children drink at least 1200ml of water every day, and can drink more bottled water such as boiled water and mineral water to replenish water, mainly boiled water.
Myth 5: Eat only eggs and milk for breakfast.
Some children don't eat breakfast or often take carbohydrate-based food as breakfast, such as pancakes, steamed bread, fried dough sticks and so on. And the lack of high-quality protein food and recipes containing vitamins and minerals. On the other hand, some parents give their children milk and eggs for breakfast, which forms an unreasonable breakfast structure. A nutritious breakfast should include four parts: cereal, animal food, milk and vegetables and fruits. If there are no cereals such as steamed bread, noodles, porridge and bread for breakfast, there will be a lack of heat supply. High-protein substances such as eggs and milk will not only be absorbed by children, but also the heat provided by high-quality protein will be overqualified.
Myth 6: Don't treat foreign fast food as a reward for children.
Some parents often think of taking their children to eat foreign fast food when their children get grades. As everyone knows, this kind of reward makes children's appetite bigger and bigger and their mouths more and more greedy. Eating foreign fast food often is not conducive to children's physical development and growth. Fast food is a high-energy and high-fat food, which is not suitable for children who are prone to obesity, poor gastrointestinal function or obesity.
Misunderstanding of children's nutritious diet
1. Ignore the particularity of children's diet
Ignore the physiological characteristics of childhood, let children have only three meals a day like adults, but pay no attention to supplementing dairy products and adding meals. It is difficult to ensure the huge demand for nutrition for children's growth and development.
Eating more vegetarian food is good for your health.
Some parents think that children can't digest greasy food at this time, so it is better to eat more vegetarian food. In fact, this will make children lack nutrition such as animal protein, fat and fat-soluble vitamins.
3. Eat more meat and be nutritious.
Although meat dishes are rich in protein and fat, they are almost free of carbohydrates and cellulose.
Replace dinner with snacks.
Not desirable. Children's snacks should not be eaten, but should not be overdone. They should be mainly fruits and nuts, and avoid snacks with high sugar or oil.
5. Eat less and eat more vegetables
Grain is a staple food at all times. Insufficient intake of staple food not only leads to vitamin B deficiency, but also leads to insufficient heat supply, and the human body is forced to consume energy from protein. This is bound to destroy the balance of nutrition.
6. soup is better than meat
When cooking soup, most nutrients in meat do not actually enter the soup, so drinking soup can't replace eating meat. Moreover, it is best to cook meat and vegetables together to increase the intake of vitamins. It is best to add some vinegar to broth or fish soup to increase the absorption of calcium.
7. Soaking rice helps digestion
In fact, this is very bad for digestion, because the soup dilutes saliva, reduces the chance of food chewing in the mouth, and makes the food swallowed before it is fully chewed.
8. expensive food is good
Think that expensive food must be nutritious, such as: replacing fresh vegetables and meat with canned food; Use refined rice flour instead of ordinary rice flour. As we all know, the nutritional value of food is not necessarily related to the price.
9. Eat more sweets to increase calories
Apart from calories, sugary foods can hardly provide other nutrients for the human body. On the contrary, if children eat more sweets, their appetite will inevitably be affected.
10. Snacks instead of breakfast
Children with small stomachs can't eat too much at a time, eat less and eat more, and provide snacks to children during recess. In other words, snacks can't replace dinner.
1 1. Drinks replaced boiled water.
Don't do this, it's not good for children. Drinks contain pigments, essences and preservatives, which are harmful to children's health. Boiled water is good for human body to excrete waste and improve immune system.
Recommendation of children's nutrition recipes
1. Vegetarian breakfast sandwich
School-age baby: 3 years old.
Ingredients: 4 slices, 2 slices of lettuce, cheese, pickles, eggs, tomato sauce, thousand island sauce.
Steps:
(1) Cook the eggs, cool them and slice them.
(2) Wash the lettuce and slice the pickled cucumber.
(3) Spread tomato sauce and Thousand Island Sauce on the slices, put the slices of vegetables, cheese and eggs in turn, then put the slices of pickled cucumber, and finally cover one.
(4) Fix it with a toothpick and cut it in half diagonally.
2. caviar petal rice balls
School-age baby: 4 years old.
Ingredients: rice, shrimp skin, boiled peas, carrots, caviar.
Steps:
(1) Fried shrimps and diced carrots.
(2) Stir-fry the shrimps into Huang's, add diced carrots and continue to stir-fry for a while.
(3) The boiled peas, shrimps, diced carrots and rice are mixed with salt and pressed into a plum blossom mold.
(4) Take it out after molding and pour caviar on it.
How to supplement iron for children
1. expectant mothers affect the iron content in the fetus.
Pregnant women need 15mg iron every day. Therefore, pregnant women should pay attention to a balanced diet, appropriately increase the intake of foods rich in iron and folic acid, and supplement small doses of iron supplements according to their physical conditions in the second trimester.
2. Stick to breastfeeding
The absorption rate of iron in breast milk is very high, so it is necessary to insist on breastfeeding your baby. At the same time, mothers should eat foods rich in iron.
3. Strengthen complementary food with iron supplementation
Infants over 6 months can add iron fortified milk powder and rice flour. At the same time, food rich in iron such as egg yolk, liver mud, minced meat and floss can be added to the complementary food.
Liver mud, minced meat, blood and jujube paste can be added in 7 months.
From 8 months, you can choose animal liver, lean meat, fish, mushrooms, bean products, chicken and duck blood and sesame sauce.
Eat foods rich in iron.
Animal viscera is the food with the highest iron content, and the foods rich in iron are: lean meat, egg yolk, seafood, pig blood, pig liver, dairy products and other foods; Plant foods with high iron content include laver, kelp, bean food, auricularia auricula, Toona sinensis, garlic sprout, cauliflower and amaranth.
Cooking iron pots also have the function of supplementing iron. Pay attention to use less aluminum pot, aluminum will affect the absorption of iron. It should be noted that children should eat more meat and drink less soup, because the iron in soup is limited after all, and meat is really rich in iron.
Eat foods rich in vitamin C.
Eating foods rich in vitamin C and protein can promote the absorption of iron. Foods rich in vitamin C are mainly fruits, such as citrus, cherry, pineapple, peach, grapefruit, fig and strawberry. Protein mainly exists in meat and eggs.
6. Drink less tea and coffee.
Tannic acid in tea and polyphenols in coffee will inhibit the absorption of iron, so don't give children tea or coffee.
7. Take iron supplements
At present, the best oral iron supplement preparation on the market is ferrous lactate, which has little gastrointestinal irritation. Iron supplements should be taken after meals, not with milk.