If you are also confused about children's dietary nutrition, today, we have compiled the official Chinese and American children's nutrition guides and dietary manuals, and selected the most representative and important contents, and sorted them out to share with you. A big wave of dry goods is coming!
Children's Dietary Matching (China Edition)
This can refer to the latest Dietary Guide for China Residents (20 16), especially the Balanced Dietary Pagoda for China Residents & The dinner plate has a very direct reference significance.
The dietary balance pagoda and plates here are the amount of nutrients we need to ingest. Of course, it doesn't mean that every meal and every day need to reach such a nutritional ratio, as long as the dietary nutrition balance is achieved in a fixed period (such as a week), it is ok.
It can be seen that in the meal plate, there are four parts: sweet potatoes, fish, eggs and beans, vegetables and fruits, among which vegetables and sweet potatoes account for the same proportion and both occupy a large area; Meat and eggs account for almost half of vegetables. In addition, don't ignore the milk beside the plate! It is recommended to drink a glass of milk every day, or consume dairy products equivalent to 300 grams of liquid milk.
When feeding or teaching children to eat, let them eat a big mouthful of rice with a big mouthful of food, so that after eating two big mouthfuls of food and rice, they can eat a piece of meat, which is a cycle of eating. This is a little secret. Play a little game with your child to make sure that he can eat enough vegetables.
Children's Dietary Matching (American Edition)
In 20 1 1 year, Michelle Obama, the first lady of the United States, issued a nutrition guide for the sixth generation of children in the United States, called "four-plate, five kinds of food"
The guide shows that the best nutrition for each meal is 30% vegetables +30% grains +20% fruits +20% protein, plus dairy products equivalent to a cup of milk, which can be milk, yogurt and cheese. Please note the following:
Together, vegetables and fruits should account for half of the total food;
Protein is preferably fish and poultry, and can also be plant protein, such as bean products and nuts;
It is best to have half of the grain as coarse grains and potatoes, and eat less polished rice and fine flour.
Before preparing food for the children, think about this plate in your mind and you will know it.
So, how to implement these nutrition programs? Today, Annabel, the world's first child nutritionist and awarded the "Imperial Outstanding Nutritionist Medal" by the Queen of England? Annabel Carmel and our special guest, Hello Kitty, will demonstrate how a healthy lunch box is prepared.
Food Name: Chicken Pasta Salad
Ingredients: pasta, broccoli, chicken, sweet corn, cherry tomatoes;
Seasoning: sunflower seed oil, white grape vinegar, soy sauce and honey.
Pour the pasta into the pot and cook for about 8 minutes;
Add broccoli and cook for another 3 minutes;
Pour in a cup of sunflower oil, white grape vinegar, a little soy sauce and a little honey, and stir into a sauce;
Filter out the water for cooking spaghetti and broccoli, then soak it in cold water for a few minutes, and then pour it into a large bowl with sauce;
Add the boiled chicken pieces, sweet corn and cherry tomatoes, and stir well.
Finally, let's look at the "Dietary Guide for Preschool Children" promulgated by the Nutrition Society of China. There are three key suggestions for preschool children aged 2 to under 6:
Preschool children should arrange meals three times a day in the morning, noon and evening, and on this basis, there are at least two extra meals, usually one in the morning and one in the afternoon respectively. When the dinner time is early, you can arrange an extra meal 2 hours before going to bed. Meals are mainly made of milk and fruit, with a small amount of soft pastry (but it is not appropriate to arrange sweets for meals at night to prevent dental caries).
Drink 300 ~ 400 ml of milk or a considerable amount of dairy products every day, and drink 600 ~ 800 ml of water every day, mainly boiled water, and drink a few times, avoiding sugary drinks.
In addition to eating, preschool children should have at least 60 minutes of physical activities every day, preferably outdoor games or sports. In addition to sleeping, try to avoid letting children stay still for more than 1 hour.
How, after reading these official guides, are you more sure about your child's nutritional intake? If you find it useful, please forward it to people around you. Let's have a comprehensive nutrition and a healthy life together!