? Dietary Guidelines for School-Age Children
[Abstract]
School-age children are minors from the age of 6 to less than 18 years old. School-age children are at the stage of learning in school, with rapid growth and development, and their needs for energy and nutrition are relatively higher than those of adults. Adequate nutrition is the material guarantee for the normal development of intelligence and physical fitness of school-age children, and even for their lifetime health, therefore, it is more important to emphasize reasonable diet and balanced nutrition.
School-age children are the key period for learning nutritional health knowledge, developing a healthy lifestyle, and improving nutritional health literacy. School-age children should actively learn nutritional health knowledge, inherit our excellent food culture and etiquette, improve nutritional health literacy, recognize food, participate in food selection and cooking, and develop healthy eating behavior. Parents should learn and integrate nutrition and health knowledge into the daily lives of school-age children, and schools should offer nutrition and health education-related courses that are in line with the characteristics of school-age children, and create a nutritional environment on campus. Families, schools and society should **** work together to pay attention to and carry out dietary education for school-age children to help them develop a healthy lifestyle from an early age.
? Based on the dietary guidelines for the general population, the following 5 articles are recommended.
Key recommendations
Recognize food, learn to cook, and improve nutritional science literacy.
Reasonable meals, regular meals, and healthy eating behaviors.
Choose snacks wisely, drink enough water, and don't drink sugary drinks.
No partiality diet, no overeating, maintain appropriate weight gain.
Ensure that you are active for at least 60 minutes a day and increase your time outdoors.
School-age children are a critical period for learning about nutrition and health, developing a healthy lifestyle, and improving nutritional health literacy. Understanding and recognizing food, learning to choose food, cooking and reasonable diet life skills; inheritance of our country's excellent food culture and etiquette, for children and adolescents own health and our country's fine food culture inheritance is of great significance.
The structure and function of the digestive system of school-age children are still in the developmental stage. The rationality and regularity of three meals a day is fundamental to developing healthy eating behaviors. They should eat light meals, eat out less, and eat less fast food that is high in energy, fat or sugar.
Drinking adequate amounts of water promotes healthy growth and also improves children's ability to learn, while drinking large amounts of sugary drinks on a regular basis increases their risk of dental caries and overweight and obesity. It is important to choose snacks wisely, drink 800-1400ml of water per day, preferring plain water, no or fewer sugary drinks, and banning alcohol consumption.
School-age children's nutrition should be balanced to maintain appropriate weight gain. Preferential and picky eating and transitional dieting will affect the health of children and adolescents, prone to malnutrition. Binge eating will consume too much food in a short period of time, aggravating the burden on the digestive system and increasing the risk of overweight and obesity. Overweight obesity not only affects the health of school-age children, it is easier to continue into adulthood, increasing the risk of chronic diseases.
Adequate, regular, and varied physical activity strengthens bones and muscles, improves cardiorespiratory fitness, and reduces the risk of chronic diseases. To minimize sedentary and video time, diversify physical activity, ensure at least 60 minutes of activity per day, including at least 3 times a week of high-intensity physical activity, 3 times a week of resistance exercise and bone-strengthening exercises; increase outdoor activity time, which can help the synthesis of vitamin D in the body, but also effective in slowing down the incidence of myopia and the development of myopia.
Practical application?
? 1. How to recognize food
? (1) Starting from knowing about food: School-age children should know about food and nutrition, learn to choose and reasonably mix food, and develop healthy eating behaviors.
Schools, families and society should integrate nutritional health knowledge into the daily lives of school-age children, starting with food awareness and providing them with dietary education.
Parents should learn and master nutritional knowledge, change their own unhealthy dietary behaviors, not use food as a tool for reward and punishment, and guide and cultivate their children's ability to choose food through teaching by example.
Schools should offer nutrition and health-related courses that meet the characteristics of school-age children and create a supportive environment for nutrition and health. Make full use of the classroom and school cafeteria and other places, the use of class meetings, competition, exhibition boards, LCD screens, handbills, bulletin boards, campus radio, lectures and peer education, combined with the opening of the "campus garden", students to help the kitchen and other forms of nutritional publicity and education.
(2) Learning to cook: Encourage school-age children to participate in food preparation and cooking, learn table manners, appreciate the value of food, and encourage the community to provide a healthy and reasonable nutritional atmosphere.
(3) Enjoying food: Parents should work together with their children to create a relaxed and happy dining environment, and enjoy the joy of family, friend and classmate reunions. In the process of eating, keep a happy mood, do not criticize the child during the meal, in order to promote better digestion and absorption of food, enjoy the food flavor and nutrition.
A pleasurable eating environment also requires a clean room, plenty of light, air circulation, proper temperature, and clean and beautiful tables and eating utensils.
2. Develop good eating habits
? (1) Dietary rules: Diet should be diversified to ensure complete nutrition, and to do a light diet. Eat calcium-rich milk and milk products and soybeans and their products regularly to ensure adequate intake of calcium and promote the development and health of bones. Eat iron-rich foods, such as lean meat, and foods rich in vitamin C, such as fresh vegetables and fruits, to promote the absorption of iron in the body and ensure adequate intake and utilization of iron. And often eat foods rich in vitamin D, often outdoor activities to promote skin synthesis of vitamin D, is conducive to the absorption and utilization of calcium.
The time of three meals a day should be relatively fixed, to achieve regular quantitative, chewing and swallowing when eating. The energy provided by breakfast should account for 25% to 30% of the total energy of the day, 30% to 40% for lunch and 30% to 35% for dinner. Lunch in the day plays a role in the beginning and end, to eat enough to eat well, in the conditions of the region, advocate eating "nutritious lunch". Dinner should be moderate. To eat less high salt, high sugar or high fat fast food, if you want to eat fast food, try to choose with vegetables, fruit fast food.
(2) Eat a good breakfast: Eat breakfast every day, and ensure that breakfast is nutritionally adequate. Combined with local dietary habits, breakfast varieties can be enriched to ensure the nutritional quality of breakfast. A nutritious breakfast should include at least the following three types of food and above:
? 1) Cereals and potatoes: Cereals and potatoes, such as steamed bread, rolls, bread, rice, rice noodles and so on.
2)Meat and eggs: fish, poultry, meat and egg foods, such as eggs, pork, beef, chicken and so on.
3)Milk and beans: milk and its products, beans and its products, such as milk, yogurt, soy milk, tofu brain and so on.
4) Fruits and vegetables: fresh vegetables and fruits, such as spinach, tomatoes, cucumbers, broccoli, apples, pears, bananas and so on.
(3) drink milk every day: to meet the needs of bone growth, to ensure that every day to drink milk and dairy products 300ml or a considerable amount of dairy products, you can choose fresh milk, yogurt, milk powder or cheese. At the same time to actively participate in physical activities to promote the absorption and utilization of calcium.
(4) Drinking water in sufficient quantity: Drink water in small quantities several times a day. 800~1000ml per day for children aged 6 to 10 years old, 1100~1400ml per day for children aged 11 to 17 years old. hot weather or sweating more during exercise should increase the amount of water consumed. Drinking water should be a small amount of times, do not feel thirsty before drinking, you can drink about 100~200ml of water in each classroom.
3. Healthy eating behavior
(1) Reasonable choice of snacks: choose hygienic, nutritious food for snacks: fruits and fresh vegetables that can be eaten raw are rich in vitamins, minerals and dietary fibers; milk, soybeans and their products provide rich protein and calcium; nuts, such as peanuts, melons, walnuts, etc., are rich in protein, polyunsaturated fatty acids, minerals and vitamin E. Cereals and potatoes are also rich in vitamins. Cereals and potatoes, such as whole grain bread, cereal, and boiled sweet potatoes, can also be used as snacks. Foods that are fried, high in salt or sugar should not be snacked on.
The amount of snacking should not affect the main meal, and you can eat a small amount of snacks between meals, not to replace the main meal with snacks. It is not advisable to eat snacks within 30 minutes before and after eating, don't eat snacks while watching TV, don't eat snacks while playing and don't eat snacks 30 minutes before going to bed. You should brush your teeth or rinse your mouth in time after snacking.
(2) do not drink or drink less sugary drinks, more can not use the drink instead of water: most of the drinks contain a lot of added sugar, to try to do less or do not drink sugary drinks, more can not use the drink instead of drinking water; if you drink a drink, we must learn to check the nutrient content table in the food labeling, choose "carbohydrate" or "sugar" content. The first thing you need to do is to look at the food label and choose a drink with a low content of "carbohydrates" or "sugar".
(3) Reasonable choice of fast food: most fast food in the production process with oil, salt and other condiments more, to minimize dining out, reasonable choice of fast food. The first thing you need to do is to choose a fast food that is rich in vegetables and fruits, and eat less food that is high in energy, fat, or sugar. If you eat a meal containing more fried food fast food, other meals should be appropriate to reduce the amount of staple food and animal food consumption, eat more fresh vegetables and fruits.
(4) do not favor dieting, not overeating: to avoid blind dieting, or the use of extreme weight loss to control weight. Also to avoid overeating, to follow the law of eating, slow down the speed of eating; low-age children can use smaller tableware to eat, to help them form the habit of quantitative eating. Parents should develop reasonable eating behaviors themselves, set a good example and encourage healthy eating behaviors in their children. We need to find and correct children's partiality and picky eating behavior as early as possible, adjust the food structure, increase the diversity of food, and improve children's acceptance of food.
(5) Prohibition of alcohol: Raise awareness among school-age children of the dangers of alcohol consumption. Do not let children try to drink alcohol. Strengthen the guidance of children's parties and dinners to avoid drinking alcohol. Schools should carry out educational activities to prevent alcohol abuse and strengthen mental health guidance for students.
? To strengthen the implementation of the "Chinese People's **** and the State Law on the Protection of Minors" stipulated in the non-sale of alcohol to minors, such as drinking alcohol sales staff to verify the buyer's identity card. To formulate relevant laws and regulations to limit the minimum drinking age, and strengthen the management of alcoholic beverages, popularize the wine and alcoholic beverages labeled "children do not drink" warning signs, and gradually carry out the monitoring of children's drinking behavior, and do a good job of preventing early preventive control to prevent alcohol abuse.
? 4. Physical activity
A total of at least 60 minutes of moderate to high intensity physical activity, mainly aerobic exercise, should be done every day, preferably for more than 10 minutes each time. Perform at least 3 times a week high-intensity physical activity (such as long-distance running, swimming, playing basketball, etc.), 3 times resistance exercise (such as push-ups, sit-ups and pull-ups, etc.) and bone-strengthening exercises. Diversify the intensity and form of exercise as well as the parts of the body, and reasonably arrange aerobic and anaerobic exercise, joint flexibility activities, resistance training for large muscle groups of the trunk and limbs, and body balance and coordination exercises. At the same time, pay attention to the correctness of the exercise posture, as well as the transition link between low, medium and high intensity physical activities. Do sufficient preparatory activities before exercise, avoid exercise on an empty stomach, exercise 1 hour after meals, and pay attention to replenishing water during and after exercise.
Develop a work schedule and exercise program suitable for the physiological characteristics of school-age children to ensure that learning, exercise and sleep time. The parents are encouraged to do a variety of sports with their children, provide them with necessary sportswear and equipment, and cultivate their interest in sports. Make exercise a part of life, e.g. walking to and from school, participating in household chores, etc. Make full use of the time during school hours such as recess or and physical education classes to be active outdoors in the sunshine. Schools should improve outdoor activity venues and facilities, and provide students with exercise guidance to improve their exercise skills. On hazy days or when air pollution is severe, you can conduct indoor exercises that do not significantly increase breathing and heart rate, perform coordination and balance exercises, etc. (such as sit-ups, yoga, etc.), and appropriately extend exercise intervals and reduce exercise intensity.
Let school-age children understand the hazards of sedentary behavior and prolonged video screens, and remind them to be physically active for every hour they sit. Do not put TV and computer in the bedroom, reduce the use of cell phones, computers and watching TV time, no more than 2 hours a day, the less the better. Ensure adequate sleep time, 10 hours a day for elementary school students, 9 hours for middle school students, 8 hours for high school students.
5. Maintain appropriate weight gain
Appropriate height and weight gain is a reflection of balanced nutrition. Height by gender and age is used to determine the nutritional status of school-age children (Table 2-14).
? Table 2-14 Judgment criteria for growth retardation in school-age children aged 7 to 18 in China (height, cm)
Establish a scientific concept of health and body shape cognition, and correctly recognize the reasonable growth of body weight as well as the change of body shape during puberty. Prevent malnutrition or overweight obesity through rational diet and active exercise.
Malnourished children, to ensure adequate energy intake on the basis of increased intake of fish, poultry, eggs, lean meat, soybean products and other foods rich in high-quality protein, often consume milk and dairy products, eat fresh vegetables and fruits every day; to ensure that the three meals a day, to correct the biased and picky and excessive dieting and other unhealthy dietary behaviors, and to maintain a suitable physical activity. Some adolescent girls go on blind diets in order to pursue a "slim" physique, which can lead to metabolic disorders and even death in serious cases. Parents and schools should provide guidance to adolescent girls to set up a correct perception of body shape, adapt to the changes in body shape during adolescence, and maintain a reasonable increase in body weight. If you're not a fan of the newest and most popular brands, you'll be able to get a better look at the newest and most popular brands.
Children who are already overweight and obese, under the premise of ensuring normal growth and development, adjust the dietary structure, control the total energy intake, reduce the intake of high-fat, high-energy foods; to do a variety of foods, eat more miscellaneous grains, vegetables, fruits, soy products as appropriate; at the same time to correct unhealthy behaviors, rationalize the arrangement of the three meals, to avoid snacks and sugar drinks. At the same time, gradually increase the frequency and intensity of exercise, develop the habit of exercise life, reduce sedentary inactivity.
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The following key facts are conclusions based on sufficient scientific evidence and should be kept in mind:
A balanced diet and reasonable nutrition are the material basis for normal growth and development of school-age children.
China's school-age children lack nutritional knowledge, and irrational dietary behavior is common.
Nearly one-fifth of school-age children in rural areas, especially in poor areas, suffer from malnutrition.
The rapid increase in overweight and obesity among school-age children has increased the risk of chronic diseases in childhood and adulthood.
Eating a nutritious breakfast can improve cognitive performance and reduce the risk of overweight and obesity.
Excessive intake of sugar-sweetened beverages can increase the risk of dental caries and obesity in school-aged children.
Being physically active promotes growth and development, prevents obesity, reduces myopia, improves learning efficiency, and promotes mental health.
The above is from the 2016 Dietary Guidelines for Chinese Residents
? Bai Jiaxiang in Antian 2021.4.28.
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