National Student Nutrition Day Schoolchildren Nutrition Recipes

▲ (1) The data listed in the table is the raw weight of edible parts of the food; milk and dairy products are calculated based on fresh milk; soybeans and their products are based on dried soybeans. (2) When you give your child three meals, you can refer to the child's fist principle: 1 boxing meat, 2 boxing food, 2 boxing milk beans, 5 boxing fruits and vegetables (ie 1:2:2:5). The weight of a fist is about 120-200 grams, with an average of 150 grams. The fists of the pupils are small, and the fists of middle school students are large, which can also reflect the nutritional needs of different age groups. Parents can use this to roughly estimate the proportion of children’s daily food intake.

News background

Recently, the Beijing Municipal Commission of Health and Family Planning and the Municipal Education Commission jointly launched a balanced dietary school health promotion campaign and released the “Guidelines for Healthy Diets for Primary and Secondary School Students in Beijing” to open the first healthy recipes for students.

Instructor

Ma Guansheng, Deputy Director, Institute of Nutrition and Food Safety, Chinese Center for Disease Control and Prevention

Li He, Research Fellow, Institute for Nutrition and Food Safety, Chinese Center for Disease Control and Prevention

Zhang Qian, Associate Research Fellow, Student Nutrition Division, Institute for Nutrition and Food Safety, Chinese Center for Disease Control and Prevention

What does a child eat every day to ensure healthy growth? This problem has caused headaches for most parents. The newly released “Guidelines for Healthy Diets for Beijing Elementary and Middle School Students” tells you the answer: Children’s healthy diet is different from that of adults.

Healthy dinner plate 321

3 servings of staple food, 2 servings of vegetables, 1 serving of meat

Even though we do not have enough food to eat, the survey in Beijing shows that the dietary pattern of primary and middle school students is not always reasonable. Insufficient intake of cereals, vegetables, fruits and milk, and excessive intake of oils, salt, etc. Many, but the lack of calcium, vitamin A, vitamin D and other micronutrient ubiquitous.

So how do you eat your child's nutritious meals? In the "Guidance on Dietary Guidelines" promulgated this time, parents were given a move, that is, the principle of "Healthy Dinner Plate 321". Before meals, the meal for each child was roughly divided into 6 meals, including 3 servings of staple food, 2 servings of vegetables, and 1 serving of meat. When parents prepare food for their children, they can use this suggestion to make a rough estimate, so that they can have a staple food.

“The reason why the amount of staple food is set to three is because the staple food is the best basic food for our people and should be used as the main body of the diet. If the energy provided by it reaches more than half of the total energy, it can be to some extent. Avoid eating too much meat." Zhang Qian said.

"To attract children to eat staple foods, you may wish to make children and coarse grains become good friends." Zhang Qian suggested that "a lot of things can be used as a common staple ingredient, such as millet, buckwheat, oats, glutinous rice, red beans, etc. These foods are not only nutrients. A balanced diet and changing moods as a staple food can gradually change your child's attitude toward staple foods.

For every meal that accounts for 20% of the vegetables, dark vegetables should account for half, such as spinach, canola, spinach and other dark green vegetables and tomatoes, carrots, red leeks, etc., these dishes are rich in carotene substances, is vitamin A The main source is particularly beneficial to students who need a lot of eye-use, and their nutritional value is also higher than light-colored vegetables such as cabbage.

Children eat meat is a good thing, because meat is a good source of high-quality protein, lipids, vitamins A, D and so on. But if you go too far and eat too much and you do not consume it in time through exercise, you will increase the risk of overweight and obesity. For students, you can eat more deep-sea fish and shrimp to increase the intake of unsaturated fatty acids, which will benefit the development of the nervous system. For eaten pork, it is recommended to eat more lean.

Dairy products are also important to children. At present, China’s milk intake is extremely scarce, with an average of only about 30 ml per day. In contrast, Japanese children drink a cup of milk at school from kindergarten to the third day. The gap is unconsciously pulled away every day, and the impact is profound. The average height of boys in our country is now 2.5cm shorter than that of Japanese children of the same age.

Snacks sub-level

Cold drinks, fried, puffed foods eat less

Unlike adults, snacks play a role in nutritional supplementation for children. School-age children have small stomach capacity and foods eaten at three meals may not meet the child's nutritional needs. In order to prepare for the entrance exam and college entrance examination, junior and senior high school students go to bed relatively late and stay away from dinner for more than 4 to 6 hours. They need to eat snacks to supplement their nutrition and improve their learning efficiency.

“But do you know which snacks children love to eat? The “China Children and Teenagers Nutrition and Health Report (2011)” pointed out that urban children’s snacks mainly consist of cold drinks, fried foods, and puffed foods.” Facing this situation, Ma Guansheng I am very worried, "The snacks should have given the child extra points for nutrition, but if the election is not good, if it is not eaten right, it will give health points."

"Some children don't even eat snacks. Once they develop this habit, they will continue to produce gastrointestinal digestive juices. The lack of necessary rest in the gastrointestinal tract may eventually lead to weakened digestive function, decreased appetite, and affect the nutritional intake of meals. May lead to picky eaters partial eclipse." Ma Guansheng stressed that snacks is a double-edged sword that affects children's health, parents and teachers to guide the positive and correct is very important!

Therefore, in this "Guidance on Diet", the importance of healthy snacks is also particularly emphasized. The snacks are divided into three levels: "always eaten," "appropriately eaten," and "restricted consumption." Children should use fresh and natural snacks such as milk, fruits, vegetables and a small amount of nuts. For example, fresh fruits can be eaten regularly, and fruit salads or dried fruit can be eaten as appropriate. However, as little fruit and candied fruit are processed as possible. eat. Children like to drink beverages. Unsweetened freshly squeezed fruit and vegetable juices can be drunk regularly. Supermarket fruit (vegetable) beverages with a fruit juice content of more than 30%, almonds, and lactic acid bacteria beverages are consumed in moderate amounts, and for sugary drinks, coffee drinks, or fruit juices. Fruit beverages with a content of less than 30% should be consumed in limited quantities.

In addition, we must make reasonable arrangements for snacking. The snacks and snacks should be separated from the dinner by 1.5 to 2 hours; the amount of each serving should be small, can not affect the appetite and food intake of the dinner; do not eat snacks more than 3 times a day; 1 hour before going to bed, watching TV, do not eat when playing Snacks.

Xiaopeng Dun should eat like this

Adhere to breakfast, strict control of three meals

Primary school and high school are the critical period for children to grow up and grow long-term, and our children are now getting fatter. The survey of Beijing in 2011-2012 alone showed that the obesity rates of male and female primary and secondary school students reached 26.2% and 15.2%, respectively. Can you imagine the Chinese's future waistline and weight?

Fat children are not only vulnerable to low self-esteem, but also have a much higher risk of developing metabolic syndrome than normal-weight children. Therefore, parents should pay extra attention if there is already a chubby pier at home.

How to eat chubby pier? The Dietary Guidelines also give specific recommendations. First of all, we must strictly control the three meals a day, and more use steamed, boiled, salad and stir-fry cooking methods, without frying and frying. Prepare a small tableware for children, eat slowly, eat slowly, and eat at a rate of 78 points per meal. For staple foods, eat at least one meal per day, based on whole grains, such as coarse grains for lunch or dinner.

Eat dark green leafy vegetables every day. Chinese food and dinner should each have at least two kinds of vegetables. Replace whole milk with low-fat or skim milk.

There is also some parents should pay attention to overweight and obese children must eat breakfast every day. Ma Guansheng's research team found that the rate of obesity among children and adolescents who occasionally eat breakfast once a week is 18.6%, 13.5% eat 2 to 4 times a week, and 11.8% eat at least 5 times a week, instead of eating. Boys who eat breakfast or eat breakfast once a week have an obesity rate of 24.3%. Without breakfast, children may eat too much food at noon because of hunger.

In addition, parents should encourage their children to exercise more, use physical education classes, take part in physical activities, and maintain moderate to high-intensity physical activity (such as brisk walking, running, swimming) for 30 minutes a day, and gradually increase to one hour per day.

Eating habits affect lifetime

Parents are mirrors, children are shadows

The first deciding factor should be the parents. The parents' lifestyle and health habits must be reflected in the children. He Li made a very vivid metaphor: Parents are mirrors, children are shadows.

"If the salt in the home is heavy, the child will become accustomed to such a diet from an early age and may have a lifelong diet. For example, the "Guidance on Diet" mentions that fried rice and fried noodles should be eaten as little as possible if the parents often do these things with heavy oils. The staple food, the child can only follow the food." He Li said, "Unfortunately, there are many parents who are not aware of this problem. If you really love your child, you must start with today and compare yourself to the Dietary Guidelines to find yourself. Problem, then slowly change with family and children."

Talking about the influence of parents on children's eating habits, Ma Guansheng also sighed. “For breakfast that is very important to the growth and development of children, we have been emphasizing for more than 10 years and it has been of little use. In 1997, four provincial capitals such as Guangzhou were established. A breakfast survey among more than 10,000 children and adolescents in the city found that 6.7% of urban children aged 3 to 16 often skipped breakfast. After 10 years, the same survey found that it was still about 7%.”

Indeed, parents really need extra effort to treat their children’s healthy diet, and some even have to “immediately thunder.” "If parents can guarantee that they can do it, then the child will not be difficult to do it." He Li said.

In addition to encouraging the consumption of healthy foods, and in the face of the temptation of various foods, parents should also teach children to learn to choose. The Dietary Guidelines classify these foods as little as possible (less than 3 times per week) and limited consumption (not more than once per week).

Fried rice, fried noodles and almonds, walnuts and other beverages containing a certain amount of sugar, as well as salads and salads that we normally consider to be healthy, should try to eat less. But foods such as barbecues, fried foods, condensed milk, cream cakes, and sugary, salty foods can be eaten without food, especially if they are overweight or obese.

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