1, people of all ages should take physical activities every day to maintain a healthy weight.
2, eat too much, maintain energy balance.
3. Insist on daily physical activities, and carry out moderate-intensity physical activities for at least 5 days a week, with a cumulative time of 150 minutes or more; Active physical activity is best at 6000 steps a day.
4, encourage appropriate high-intensity aerobic exercise, strengthen resistance exercise, 2-3 days a week.
5, reduce sedentary time, get up and move every hour.
6, let children actively participate in food selection and production, improve nutritional literacy.
7. Eat a good breakfast, choose snacks reasonably and cultivate healthy eating behavior.
The breakfast time should be from 6: 30 to 8: 30, and the meal time should be guaranteed to be 15-20 minutes. Try to eat at home. There should be a variety of breakfast foods, including at least three or more of the four kinds of foods, such as sweet potatoes (such as steamed bread, whole wheat bread, noodles, rice, sweet potatoes, etc.), vegetables and fruits, animal foods (such as fish, poultry, eggs, etc.) and beans and nuts (such as soybean milk, bean curd, walnuts, hazelnuts, etc.).
At the same time, don't replace dinner with snacks. You can eat some original nuts, fresh fruits, yogurt or other dairy products between meals. Don't eat snacks half an hour before going to bed, and don't eat snacks when watching TV or playing.
8. Drink milk every day, drink plenty of water, do not drink sugary drinks, and do not drink alcohol. School-age children should consume 300ml or more liquid milk or a considerable amount of dairy products every day. Boiled water is the first choice for drinking water, and milk tea is not recommended.
9, more outdoor activities, less screen time, more than 60 minutes of moderate and high-intensity physical activity every day. Besides exercise, sleeping is also a top priority for children. Pupils sleep 9- 12 hours a day, while middle school students sleep 8- 10 hours.
10, regularly monitor physical development, and keep the weight suitable for growth.