Parents should know the principle of 1 1 about their children's diet!
Principle 1: Diversification of ingredients
① Try to ensure a variety of ingredients.
(2) Different ingredients and different cooking methods keep the menu complex and diverse.
Different ingredients and cooking methods have different kinds and contents of nutrients. Eat a variety of ingredients and recipes to ensure a comprehensive intake of nutrients.
Principle two, a glass of milk every day.
① 200-300ml/day
② Supplement calcium and high-quality protein.
(3) If lactose is intolerant, you can use a small amount for many times or use yogurt instead.
Calcium is an important nutrient for children's growth and development, and milk is the best source of calcium supplementation. It is recommended to drink a glass of milk every day, but it is not recommended to drink too much milk with sugar. Calcium supplement, cheese, milk powder and milk skin are also good choices.
Principle 3: Eat eggs every day.
① 1-2 pieces/day
② Supplementing high-quality protein and cholesterol.
Eggs are rich in high-quality protein, cholesterol, vitamin A, calcium and other nutrients. It is recommended that children eat 1-2 eggs every day to supplement their growth and development needs.
Principle 4: Vegetables are the mainstay.
① 400-500g/day
② Supplement vitamin C and dietary fiber.
③ Supplementing dietary fiber.
(4) Can't use fruit instead.
⑤ Wash before cutting to reduce nutrient loss.
Vegetables are a good source of dietary fiber, but also rich in vitamin A, vitamin C, minerals and so on, among which dark vegetables are more nutritious. Ensure that there are vegetables in the meal, and eat less pickles and pickles.
Principle 5, supplemented by meat and aquatic products.
① 80-150g/day
② Livestock and poultry meat, supplemented with iron and protein.
③ Note: Ribs are high in fat.
④ Aquatic products, supplemented by high-quality protein and unsaturated fatty acids.
Eat both soup and meat. The nutritional value of meat and aquatic products is far greater than that of soup; Cooking methods are more steaming, less frying or barbecue; Cutting into small pieces is more conducive to controlling intake.
Principle 6: Fresh fruit is healthier.
① 300-400g/day
② Running water flushing
(3) Squeeze juice without removing residue.
(4) Dried fruits, with more sugar, should not be eaten.
Fruits and vegetables have different nutritional values and cannot be substituted for each other. Compared with fruit juice, dried fruit and preserved fruit, fresh fruit is more nutritious. Make sure to eat fruit every day.
Principle seven, sweet potato thick and thin collocation
① 250-360g/day
② Don't add extra sugar.
③ The utilization ratio of protein is higher when cereals and miscellaneous beans are mixed.
Grains and potatoes consume the most, so they can be used as staple food with different ingredients. Exquisite coarse grains are delicate and soft in texture, but after fine processing, many nutrients are removed, so they need to be eaten together with coarse grains to ensure that children can absorb nutrients more comprehensively.
Principle 8: Eat beans and their products.
① 40-50g/day
② Soy products with high moisture content (such as tofu and soybean milk) need to increase their intake.
Cooking beans with cereal ingredients can improve the utilization rate of protein.
PS: Fermented bean products are easier to digest and absorb; In addition, after soybean germination, in addition to the original nutrients, it also contains more vitamin C.
Principle 9: Drink boiled water.
(1) a small number of times
② The content of sugar and additives in drinks is high, which is not conducive to children's growth and development. Try to avoid drinking water and don't wait until you are thirsty. You should drink it in small quantities many times. Children have a lot of activities and need a lot of water. It is recommended to drink boiled water. Moreover, it is not advisable to drink plenty of water before meals to affect appetite and digestion.
Principle 10: Balanced diet
Children are at an important stage of growth and development. Help children develop a good habit of not being picky about food and partial eclipse, and eat all kinds of ingredients in a balanced way.
Principle 1 1. Increase outdoor activities
①60 minutes/day
② Limit the time of watching TV, computer and mobile phone, and do more outdoor activities.
In addition to the intake of nutritious meals, it is also necessary to pay attention to the reasonable arrangement of outdoor activities or sports. Moderate exercise (such as climbing, walking, running, cycling, dancing, etc. ) is conducive to strengthening children's muscles and avoiding excessive static activities (watching TV, playing mobile phones, tablets, computers, etc.). ) to avoid eye or muscle damage.
Children and adolescents are a special period among doctors, and they need comprehensive diet and nutrition and patient and meticulous care of their parents. Parents are the best teachers for children. On the road of children's growth, help children develop good eating habits and let them grow up healthily and happily.