2~5 years old (preschool) is a critical period for children's growth and development, and good diet training. Preschool children should pay attention to the following matters:
* eating regularly, eating independently and not picky about food, and cultivating good eating habits;
* Drink milk, drink plenty of water and choose snacks correctly every day;
* Food should be cooked reasonably, easy to digest, less seasoned and less fried;
* Participate in the selection and production of food, so as to enhance the understanding and love of food;
* Regular outdoor activities to ensure healthy growth.
First, how to arrange the diet of children aged 2~5 reasonably
1. Arrange three main meals and two extra meals every day, such as breakfast, extra meals, lunch, extra meals and dinner modes; Meals are mainly milk and fruit; It is not advisable to eat sweets before going to bed to prevent dental caries.
2. The interval between meals is 4-5 hours; The interval between meals is 1.5~2 hours; The amount of meals added should be less, which does not affect the amount of meals; Change and match recipes according to seasons and eating habits.
Second, how to guide its laws and focus on diet.
1. Try to provide fixed dining seats, and eat regularly and quantitatively; Avoid chasing feeding, playing while eating, and watching TV while eating; Chew slowly but don't delay. Eat it in 30 minutes.
2. Eat with chopsticks and spoons, cultivate independent eating habits, increase interest in eating, and cultivate self-confidence and independence.
Third, how to avoid picky eaters and partial eclipse
1. Parents should set an example, set an example, accompany their children to dinner, and set a good example;
2. Encourage children to choose a variety of foods and guide them to choose healthy foods;
3. Dislike foods can be cooked by changing cooking methods, such as cutting vegetables, cutting lean meat, making buns or jiaozi, or repeating small portions, encouraging attempts and giving timely praise, and not forcing feeding;
4. Increase their physical activities, such as children's favorite sports or games, muscle exercise, energy consumption, and increase appetite;
5. Avoid using food as a reward or punishment.
Fourth, cultivate the habit of drinking milk.
1. Drink 300~400mL milk or equivalent dairy products every day to ensure calcium intake;
2. Gastrointestinal discomfort (bloating, diarrhea, pain) caused by drinking milk may be related to lactose intolerance. You can drink milk or yogurt several times; Avoid drinking milk on an empty stomach; Add lactase when changing lactose-free milk or drinking milk.
Fifth, cultivate the habit of drinking boiled water.
1. Parents should set an example, develop drinking habits, inform the health hazards of drinking sugary drinks, and guide them correctly;
2. Put cold boiled water at home to remind children to drink regularly; Do not buy cola or juice drinks at home;
3. Self-made natural drinks such as soybean milk and fruit juice can be properly selected, and gargle in time after drinking;
Sixth, how to choose snacks correctly
1. Snacks should be combined with dinner as much as possible without affecting dinner.
2. Choose fresh, natural and digestible foods, such as dairy products, fruits, vegetables, nuts and beans;
3. Choose less fried and puffed food;
Don't eat snacks 30 minutes before going to bed, wash your hands before eating snacks and rinse your mouth after eating.
Seven, pay attention to the safety of snacks.
1. Avoid choking whole beans and nuts into the trachea, such as grinding them into powder or paste;
2. Guide older children to know the food nutrition label and identify the production date and shelf life.
Eight, how to cook correctly
1. Cultivating light taste is helpful to form lifelong healthy eating habits;
2. It should be steamed, boiled, stewed and simmered, and fried, roasted and fried as little as possible;
3.2~3 years old, the food is chopped and cooked, which is easy to chew, swallow and digest. Pay attention to the safe removal of bones, thorns, nuclei, etc. Soybean and peanut are ground into paste;
4. Ensure the original flavor of food, taste and accept the natural taste of food, not too salty, too greasy and too spicy, and try not to use monosodium glutamate, chicken essence, pigment and saccharin.
5. Each person should use no more than 65,438+0 magnetic spoons (65,438+00 ml) for dinner, and choose those with less saturated fatty acids (such as pigs, cattle, sheep, palm oil, etc.). ) and choose more vegetable oils rich in essential fatty acids (linoleic acid and α -linolenic acid), such as soybean oil and rapeseed oil;
6. Control the consumption of salt and sugar;
Nine, let children participate in the choice and production of food.
1. Encourage participation in the selection and production of family food, understand the basic knowledge of food and its significance to health, increase the knowledge and love of food, and reduce prejudice, so as to learn and cherish food;
2. Take the children to the market to buy food, identify seasonal vegetables, and try to choose their own dishes;
3. Take them to the farmland to learn about crops on holidays, practice simple agricultural production processes, participate in planting, observe the growth process, introduce the growth mode and nutritional components, pick them by hand, stimulate interest, enjoy the fruits of labor, visit the family's food preparation process and participate in it, such as selecting vegetables.
Ten, limit the time in front of the screen, reasonable arrangements for sports and outdoor sports.
1. Exercise for 60 minutes every day, preferably outdoor games or sports;
2. In addition to sleeping, avoid the static state of 1 hour, such as playing mobile phones, watching TV, playing electronic games, watching TV, playing tablets and other screens for no more than 2 hours every day;
3. It is suggested to combine daily life with more exercise, such as playing, walking, cleaning, etc.
4. Do moderate high-intensity exercise, such as riding a small bike, running fast, stretching, muscle strengthening, group activities, etc.