Parents should guide their children's eating behavior from an early age, tell them what to eat and what not to eat more, and warn them to learn to control unhealthy eating desires and gradually establish good inclusive behavior.
The so-called good eating habits mean that eating habits can fully implement the four basic principles of balanced diet, namely, diversification, balance, moderation and individuality, into daily eating behaviors, and make such eating behaviors evolve into their own habits. Any eating behavior that conforms to the above principles can be called good eating habits, and vice versa.
In order to facilitate parents and children to remember, good eating habits are summarized as follows:
1, eat a variety of foods, not picky eaters, partial eclipse.
There is no food in the world that can provide all the nutrients the human body needs for a lifetime, so we must eat a variety of foods. Any picky eater or partial eclipse will hinder us from getting comprehensive nutrition. Some children are only picky about individual foods. Parents can choose other foods in the same food group instead, but serious picky eaters and partial eclipse, such as not eating meat or vegetables, must be corrected. The daily menu should include five groups of nutritious food, all of which are indispensable.
2. Eat all kinds of food in a balanced way. If you like it, don't eat more. If you don't like it, eat less.
Different foods have different nutrients, and the body has a requirement for various nutrients. It is not good to eat more or less. If we like to eat, we should eat more, and if we don't like to eat, we should eat less. Although there are many kinds of food on the surface, the amount of nutrients will be biased, which will destroy the balance of nutrition. All levels of food should be ingested in proportion, and attention should be paid to the collocation between foods in the same group, such as thick and thin collocation, shallow and deep vegetable collocation, fish and poultry collocation, etc.
Eat on time, and don't eat more snacks between meals.
Three meals a day is the main channel for us to take in nutrition, which accords with the physiological characteristics of human digestive system. If you eat more snacks between meals, it will affect your dinner intake. Some students often buy food from street vendors after school in the afternoon. These foods not only have simple nutrition, but also have food hygiene problems. Parents can prepare snacks for their children after school at home, but not too many.
4. Eat three meals in moderation, don't skip or eat less for breakfast or lunch, and eat more for dinner.
The total heat energy of three meals a day should be 30% in the morning, 30% in the evening and 40% for lunch. Not eating or eating less breakfast will affect your health, reduce your physical strength and affect the normal activities of your brain. If you don't pay attention to your lunch, you will overeat your dinner. In addition, during holidays and family dinners, we should eat in moderation, and don't eat too much, not to mention gorging, otherwise it will damage the normal digestive function of the gastrointestinal tract and even cause vomiting or indigestion.
5. The diet is light, and I don't like high-energy foods such as fried food, candy ice cream and sugary drinks.
More than half of children's total daily energy should come from cereals, about 1/6 from protein, and only 1/4 should come from oils. Eating too much heavy oil food or sugar will not only make the intake of heat energy too high, but also greatly increase the risk of children suffering from modern civilized diseases such as hypertension, hyperlipidemia, obesity and coronary heart disease, and it is too sweet and greasy to digest, and it will also affect the digestive function because of lack of dietary fiber.
6, to choose the food that suits your physique, don't just choose food by taste.
Food can nourish and hurt people. For example, children with spleen and stomach deficiency and cold eating cold food will cause gastrointestinal discomfort or diarrhea, while children who like fried food or eat mutton hot pot with severe internal heat will often cause oral and tongue ulcers or dry stools. This is because the food properties are not consistent with children's physique. Parents should be familiar with the warm and cool properties of food, provide food consistent with their children's physique, and adjust food according to seasonal changes.
7. A civilized diet. Don't watch TV, read, play or talk loudly while eating.
The dining environment should be quiet, cultivate the habit of chewing slowly, and relaxed music is conducive to keeping people happy. Parents can combine dishes at the dinner table, say something that can stimulate their children's appetite, or introduce nutrition knowledge. The dining table is not the place to correct children's bad eating habits. It is necessary to strengthen the usual education and not reprimand the children while eating.