About children's diet, parents should know the 1 1 principle!
Principle 1: Diversification of ingredients
① Ensure as many kinds of ingredients as possible.
(2) different ingredients, different cooking methods, keep the recipe complex and diverse.
Different ingredients and cooking methods have different kinds and contents of nutrients. Eat a variety of ingredients and recipes to ensure the comprehensive intake of nutrients.
Principle two, a glass of milk every day
① 200-300ml/day
② Supplementing calcium and high quality protein.
(3) if lactose intolerance, can be a small number of times or use yogurt instead.
Calcium is an important nutrient for children's growth and development, and milk is the best source of calcium supplement. It is recommended to drink a glass of milk every day, but it is not recommended to drink too much milk with added sugar. Calcium supplement, cheese, milk powder and milk skin are also good choices.
Principle 3: Eat eggs every day.
① 1-2 pieces/day
② Supplementing high quality protein and cholesterol.
Eggs are rich in high-quality protein, cholesterol, vitamin A, calcium and other nutrients. It is recommended that children eat 1-2 eggs every day to supplement their growth and development needs.
Principle 4: Vegetables are the mainstay.
① 400-500g/day
② Supplementing vitamin C and dietary fiber.
③ Supplementing dietary fiber.
(4) can't use fruit instead.
⑤ Wash before cutting to reduce nutrient loss.
Vegetables are a good source of dietary fiber, and they are also rich in vitamin A, vitamin C, minerals and so on, among which dark vegetables are more nutritious. Ensure that there are vegetables in meals, and eat less pickles and pickles.
Principle five, meat and aquatic products are supplemented.
① 80-150g/day
② Meat of livestock and poultry, supplemented with iron and protein.
③ Note: The fat content of ribs is high.
④ Aquatic products, supplemented with high-quality protein and unsaturated fatty acids.
Eat both soup and meat. The nutritional value of meat and aquatic products is far greater than that of soup; Cooking methods are more steaming, less frying or barbecue; Cutting into small pieces is more conducive to controlling intake.
Principle 6: Fresh fruit is healthier.
① 300-400g/day
② Running water flushing
(3) squeeze juice, don't go to slag.
(4) dried fruit, add more sugar, should not eat too much.
Fruits and vegetables have different nutritional values and cannot be replaced with each other. Compared with fruit juice, dried fruit and preserved fruit, fresh fruit is more nutritious. Make sure to eat fruit every day.
Principle seven, the thickness of sweet potato is matched
① 250-360g/day
② Do not add extra sugar.
③ The utilization rate of protein is higher when cereals are mixed with miscellaneous beans.
The consumption of cereal and potato is the largest, and it can be used with different ingredients to make staple food. Exquisite grains are delicate and soft in texture, but after refined processing, a lot of nutrients are removed, which needs to be matched with coarse grains and eaten together to ensure that children can absorb nutrients more comprehensively.
Principle 8: Eat beans and their products.
① 40-50g/day
② Soy products with high water content (such as tofu and soybean milk) need to be increased in intake.
Cooking beans with cereal ingredients can improve the utilization rate of protein.
PS: Fermented bean products are easier to digest and absorb; In addition, after germination, soybeans contain more vitamin C in addition to the original nutrients.
Principle 9: Drink boiled water
① A small number of times
② The sugar and additives in the beverage are high, which is not conducive to children's growth and development. Try to avoid drinking water, and don't wait until you are thirsty. You should drink it in small quantities for many times. Children have a large amount of activities and a large water demand, so it is recommended to drink boiled water. And it is not advisable to drink plenty of water before meals to affect appetite and digestion.
Principle 10: Balanced diet
Children are at an important stage of growth and development. Help children develop a good habit of not picky eaters and partial eclipse, and eat all kinds of ingredients in a balanced way.
Principle 11. Increase outdoor activities
①60 minutes/day
② Limit the time of watching TV, computer and mobile phone, and do more outdoor activities.
In addition to the intake of nutritious meals, it is also necessary to pay attention to the reasonable arrangement of outdoor activities or sports. Moderate exercise (such as climbing, walking, running, cycling, dancing, etc.) is conducive to strengthening children's muscles, avoiding too many static activities (watching TV, playing mobile phones, tablets, computers, etc.) to avoid eye or muscle damage.
Children and adolescents are a special period among doctors, and they need comprehensive dietary nutrition and patient and meticulous care from their parents. Parents are the best teachers for children. On the road of children's growth, help them develop good eating habits and let children grow up healthily and happily.