First of all, be alert to malnutrition in children.
First, emotional changes.
A large number of survey data of American pediatricians show that when children are in a bad mood and have abnormal changes, they should be suspected of lacking some nutrients in their bodies.
If the child becomes depressed, unresponsive and numb-faced, it shows that protein and iron are lacking in the body, and more high-iron and high-protein foods should be arranged, such as aquatic products, meat, dairy products, blood of livestock and poultry, and egg yolk.
If the child is anxious, frightened, insomnia and forgetful, it may indicate that the B vitamins in the school are insufficient. At this time, it is of great benefit to supplement some foods rich in B vitamins, such as beans, animal livers, walnuts and potatoes.
Second, abnormal behavior.
Malnutrition can also cause abnormal behavior in children, which can be summarized as follows:
Lack of communication, withdrawn behavior and clumsy movements are mostly the result of lack of vitamin C in the body. Adding foods rich in this vitamin to the diet, such as tomatoes, oranges, apples, cabbages and lettuce, is the best "treatment". The secret is that the phytic acid and vitamin C in the nail dry water contained in these foods can enhance the information transmission function of nerves, thus alleviating or eliminating these symptoms.
Third, obesity.
Obesity is usually considered as overnutrition. The latest data show that overnutrition is only the cause of some chubby children and chubby children, and some chubby children are caused by malnutrition, specifically due to bad eating habits such as picky eaters and partial eclipse, which leads to insufficient intake of some "micronutrients".
Fourth, the eyes are nearsighted.
When it comes to myopia, most people think that it is caused by children's bad eye habits, but they ignore the element of malnutrition, so the prevention and treatment effect is not good.
Childhood is the key stage of eye development, and two mineral elements, calcium and chromium, are indispensable.
Let's start with calcium. It is related to the formation of eyeball. Insufficient intake can reduce scleral unisexuality, increase intraocular pressure, and lengthen the anterior and posterior diameter of eyeball, leading to myopia.
Except chromium. It is a cofactor of insulin, an important hormone in the body. If it is lacking, the activity of insulin will decrease, and the ability to regulate glucose metabolism will decrease, which will lead to abnormal glucose metabolism and stay in the blood, forcing the diopter of the eyes to change, and eventually forming myopia.
Second, the principle of healthy eating for children
Principle 1: There are various foods, mainly cereals.
Cereal food is the main source of human energy and the main body of traditional diet in China, which can provide children with carbohydrates, protein, dietary fiber and B vitamins. Children's diet should also be based on cereals, with due attention to the reasonable collocation of coarse grains and flour and rice.
Cereals are divided into whole grains and refined grains. Buckwheat, oats, corn, whole wheat bread, millet and other whole grains are rich in nutrients, including starch, protein, B vitamins, vitamin E, minerals and cellulose. Corn bread, white bread, noodles, rice, biscuits and other flour and rice.
Principle 2: Eat more fresh vegetables and fruits.
Children should be encouraged to eat more vegetables and fruits. The nutrients contained in vegetables and fruits are not exactly the same and cannot be substituted for each other. When preparing meals for children, we should pay attention to cutting vegetables into small pieces for children to chew and swallow, and pay attention to the changes of varieties, colors and tastes of vegetables and fruits, so as to arouse children's interest in eating more vegetables and fruits.
Vegetables and fruits can't replace each other. Although their nutritional components and health care effects are similar, their nutritional values have their own characteristics, so fruits cannot replace vegetables. Parents should arrange a meal with vegetables for each meal and fruit for their children every day.
Principle 3: Eat proper amount of fish, poultry, eggs and lean meat.
Animal foods such as fish, poultry, eggs and lean meat are good sources of high-quality protein, fat-soluble vitamins and minerals. The amino acid composition of animal protein is more suitable for human needs, and the content of lysine is higher, which is beneficial to supplement the deficiency of lysine in protein. Iron in meat is well utilized, and unsaturated fatty acids in fish, especially marine fish, are beneficial to the development of children's nervous system. Animal liver is rich in vitamin A, vitamin B2 and folic acid. Fish, poultry and rabbit meat are high in protein and low in saturated fat, so children are advised to eat them often.
Principle 4: Drink milk every day and often eat soybeans and products.
Milk is a kind of natural food with comprehensive nutrition, suitable composition ratio, easy digestion and absorption and high nutritional value. Besides being rich in high-quality protein, vitamin A and riboflavin, it is an excellent source of natural calcium with high calcium content and good utilization rate. Children's intake of sufficient calcium is helpful to increase bone mineral density, thus delaying the age of osteoporosis in adulthood. Parents should arrange for their children to drink milk every day.
Principle 5: light and less salt, choose snacks correctly and drink less drinks with high sugar content.
Parents should keep the original flavor of food as much as possible when cooking for their children, so that children can taste and accept the natural taste of various foods first. In order to protect children's sensitive digestive system, avoid disturbing or affecting children's perception and preference of food itself, realize the correct choice of food and dietary diversity, and prevent the bad eating habits of partial eclipse and picky eaters, children's diet should be light, with less salt and less oil, and avoid adding irritating substances and condiments.
Third, children's nutrition recipes
Nutrition menu
1, bean curd porridge: cut the bean curd into small pieces, put it in the cooked broth (or chicken soup) and cook it (preferably chopped bean curd) before serving.
2. carrot porridge: Wash the rice or millet, add appropriate amount of water to boil, add the prepared carrot paste, and then boil, and serve.
3, ribs and carrots risotto
Ingredients: one sparerib (cut into four sections), half a carrot (diced), rice (the amount of baby's three meals), olive oil and salt.
Practice: after hanging water, pick up the ribs, put the washed rice into the rice cooker, add appropriate amount of water, add diced carrots, hang the ribs with water, a little olive oil and a little salt, and press the cooking button to finish.
Note: cooking water is a little more than cooking adult rice, so the cooked rice is easy to swallow. Put the unfinished food in the refrigerator for up to three days, and then throw it away.
4. Bone soup and vegetable rice
Ingredients: one pork bone, two diced vegetables, rice (the amount of three meals for the baby), and salt.
Practice: wash the pig bones and hang them in water, put them in a stew pot to make soup, let them cool after cooking, and remove the oil slick for later use.
Put the washed rice into the rice cooker, add the appropriate amount of bone soup and a small amount of salt, and press the cooking button. Over.
Put the cooked rice in the pot before each baby eats, add a small amount of bone soup and cook it with diced vegetables, so as to keep the vegetables fresh.
5, crucian carp soup vegetable rice
Ingredients: Four Xiao Ye crucian carp, sliced carrots and radishes, two small green vegetables diced, rice (three meals for baby), oil and salt.
Practice: Wash the crucian carp, fry it in a pot, add water to the soup pot, add carrot and radish slices, and burn the fried crucian carp until it is fragrant.
Put the washed rice into the rice cooker, add appropriate amount of crucian carp soup and a small amount of salt, and press the cooking button.
Put the cooked rice in the pot before each baby eats, add a little fish soup and cook it with diced vegetables, so as to keep the vegetables fresh.
Fourth, children's dietary misunderstanding
One of the misunderstandings: the breakfast way of milk+eggs.
In fact, if there is no cereal for breakfast, such as steamed bread, noodles, porridge, etc., it is easy to affect the height development of children. In addition, milk can be used as water for children, and parents can give their children a small amount of water to clean their mouths after drinking milk.
Myth 2: Give children more calcium tablets to supplement calcium.
Doctors pointed out that infants and young children are not short of calcium, but lack of vitamin D to promote calcium absorption by the human body. Instead of paying a high price for calcium tablets, it is better to eat complementary food, or buy a small amount of cod liver oil drops and send them directly to the child's mouth.
Myth 3: Children wear much more than adults.
The doctor said that the temperature in Ning was nearly 30℃ two days ago, but she saw some children in kindergarten still wearing woolen pants. In fact, children often have more calories than adults when exercising, and parents only need to let their children wear as much as themselves.
Myth 4: Bean products are vegetables.
In fact, bean products can be regarded as meat dishes. If children only eat minced meat and tofu, they will be short of vegetables. Scrambled eggs with tomatoes are suitable for meat and vegetables.
Myth 5: Children need to eat bananas, sesame oil and so on when their stools are dry.
Eating these won't help. The most important thing is to develop children's good defecation habits, and the defecation time should be fixed.