2. The kinds of food are diversified, and the recipes often change. Dairy products, meat, eggs, fish and grains, vegetables and fruits are all balanced, which not only ensures comprehensive nutrition, but also avoids children's "preference" for a single food and "boredom" of the same food every day.
3. Dairy products. The calcium deficiency rate of children in China accounts for a considerable proportion, and the dietary calcium intake of children and adolescents aged 2 ~ 18 only reaches 35. 1% of the appropriate intake. The relationship between children's calcium deficiency rate and age shows that the older children are, the greater the proportion of calcium deficiency. Milk is one of the best sources of calcium in food, so make sure that children drink at least 500 ml of milk every day.
4. Take multivitamins. Vitamins are very important for children's growth and development, immune system and brain nerve cell transmission. Most vitamins cannot be synthesized by the human body and must be taken from the daily diet. Because of improper cooking or picky eaters, it is very easy for children to lack enough kinds and quantities of vitamins with partial eclipse. Supplementing multivitamins is a good method, but it needs to be emphasized that children should be encouraged to get vitamins needed for growth and development from a variety of foods, especially vegetables, fruits and dairy products.
Specifically, a 7-year-old child needs 500ml of milk, one egg, poultry, lean meat or fish 100g, bean products/25-50g, vegetables 150g, fruits, and staple food 150-200 every day. It is recommended to eat iron-rich foods such as pig liver or pig blood once a week and seafood rich in iodine and zinc once a week.
Milk is one of the best sources of calcium. Milk not only contains a lot of high-quality protein, but also is the best source of calcium for children. 1ml milk contains 1.2mg of calcium, which can provide powerful help for growth and development. If the child can guarantee a cup of milk every morning and evening, that is, ≥500ml, it can fully meet the growth needs and does not need additional calcium supplementation.
When parents choose milk for their children, they should try to choose pasteurized fresh milk, that is, bottled milk and roof carton milk that we often see. Many normal temperature milk packaged with tetra pak bricks and tetra pak pillows in supermarkets has a long shelf life, but the content of nutrients will be lost due to ultra-high temperature disinfection.
At the same time, remind parents that 500ml of fresh milk is enough every day, and calcium preparation is not needed. Because a large amount of calcium intake will affect the absorption of iron and vitamins, and may also lead to gastrointestinal dysfunction (constipation). In addition to considering calcium intake, we should pay more attention to calcium absorption.
Correctly supplementing calcium and paying attention to the absorption of calcium depend on the help of vitamin D. If the human body lacks vitamin D, the absorption rate of calcium is only 65,438+00%, while when vitamin D is supplemented, the absorption rate of calcium will increase to 60%-75%. The content of vitamin D in ordinary fresh milk is insufficient, so parents should choose fresh milk fortified with vitamin D or supplement vitamin D preparations for their children. Therefore, if children want to better absorb calcium in milk, they must not ignore vitamin D.
Therefore, as long as you choose milk containing vitamin D while drinking milk, it is enough to eat calcium correctly without adding extra calcium preparation.
Children's growth also needs various vitamins. Vitamins not only play an important role in the process of human metabolism, but also are indispensable nutrients for children's growth and development, which are generally obtained through a balanced diet.
Functions and sources of various vitamins
If children are often picky eaters and partial eclipse; In addition, due to some improper traditional cooking methods, it is easy to lose nutrition. In order to make the children with vigorous growth and development get balanced nutrition, sometimes extra vitamins can be considered.
Nutritionists suggest that balanced nutrition can be obtained by eating a variety of foods, avoiding partial eclipse and adjusting diet as much as possible, paying attention to protecting more nutrients during cooking, especially choosing dairy products as much as possible to ensure children's calcium demand, and at the same time, paying attention to choosing milk fortified with vitamin D as much as possible. If it is really impossible to ensure adequate intake of food-borne vitamins or other nutrients, you can consider properly supplementing multivitamin additives.