1. Establish a correct diet concept
The balanced intake of various foods here refers to the classification of whole grains, beans, eggs, fish, low-fat milk, vegetables, fruits, oils and nuts. On 20 1 1 year, the Ministry of Health and Welfare published a new edition of the Daily Dietary Guide, which provided the daily recommended amount of various foods. Although everyone has different kinds of food and needs, it may not be applicable to anyone, but this chart is still of reference value. The key point is to make children have a correct understanding of food and educate them on nutrition, so as to improve their existing eating habits.
Grasping the principle of "three less and three more" means "less oil, less salt, less processing, more water, more grains and more fruits and vegetables". Because eating out is high in oil and heavy in taste, children should be taught not to buy fried food as much as possible to reduce oil intake; Try not to touch the sauces with meals, such as tomato sauce, sand tea sauce, salt and pepper, etc. They are all foods with high sugar, high calorie and high salt, but they have no nutrition. If possible, prepare 1~2 minutes of fresh fruit for children every day instead of snacks to get vitamins and rich fiber needed for growth; In addition, try to let children know that sugary drinks are delicious, but they are unhealthy and do not quench their thirst. It is best to use boiled water as the main supplementary water source. If the water is tasteless, choose sugar-free tea to get a sugary drink.
Pay more attention to children who need to eat out when buying food. Many of them may choose the food in the supermarket for convenience. Parents can first teach their children how to identify food labels and nutrition labels, so that children can know what kind of food they have eaten and distinguish whether they have nutritional value.
Parents can set an example.
The so-called sitting is better than doing, and the effect of words and deeds is often stronger than words and deeds. Therefore, it is suggested that parents can take their children to do these things together when they are free during the holidays, and cultivate their children's ability to choose eating out correctly.
On weekdays, it is good for parents to cook a balanced and delicious meal at home, but perhaps some parents are too tired to go to work on weekdays and just want to have a good rest on holidays and don't want to sweat in the kitchen again. Then when you take your children out to eat, you can take this opportunity to teach them how to choose a correct and balanced diet and cultivate their ability to "order food".
3. Help children supplement fruits and vegetables
Most foods eaten out lack fruits and vegetables. It is suggested that parents can buy some fresh fruits and vegetables for their children's growth, which is convenient for cooking at home, so as to help children make up the nutrition they usually lack and let them get it at any time. When you are in a mood, you can also make a lettuce salad to supplement nutrition, so that children have more opportunities to get fiber and meet the demand of "five fruits and vegetables a day".
The secret of healthy growth
Instead of forcibly banning fast food and snacks, it will deepen teenagers' rebellious psychology. It is better to teach them to establish the concept of a balanced diet, such as eating fast food at one meal and perhaps eating more fruits and vegetables at the other two meals. There will be no bad habit that the more forbidden, the more children want to eat, or the parents will eat hard when they can't see it, which will also hurt the parent-child relationship.
Kate culture: turning to adults: authorized reprint of 42 developers of famous Chinese medicine doctor Chen Chaozong.