Every parent hopes that their children will grow up healthy and smart.
However, many people may not realize that the period from 6 to 12 years old, called the "golden six years", is precisely the most important period for children's physical growth and the formation of eating habits.
A latest survey released by the Chinese Nutrition Society, covering 12 large and medium-sized cities across the country, has sounded the alarm for us: the data is not very optimistic.
Surveys show that only 10% of children are able to eat more than 12 types of food every day; and only 38% of children are able to have a nutritious breakfast.
What is even more worrying is that among children, more than 60% of children consume less than half of the daily dairy intake recommended by the "Dietary Guidelines for Chinese School-aged Children (2016)".
Experts from the Chinese Nutrition Society clearly and conclusively stated that children at this stage are growing at a very rapid rate, and their intelligence is also developing rapidly. Their demand for energy and various nutrients is actually much higher than that of adults.
If nutrition fails to keep up at this stage, the impact will not only be on the current size and weight, but may also be related to the child's lifelong health foundation.
Today, based on the authoritative recommendations of the "Dietary Guidelines for Chinese School-Age Children (2016)", we focus on how to help children make good use of these "golden six years" and achieve both correct and sufficient nutritional intake.
Various foods, starting from “12 kinds every day”
Many parents hold the view that as long as their children have full stomachs, it does not seem to be that critical as to whether the types of food their children eat are rich and varied.
However, a book called "Dietary Guidelines for Chinese Residents (2016)" specifically points out that on average, more than 12 types of food should be consumed every day, and more than 25 types should be consumed every week. This is the basis for a balanced diet.
These 12 types may sound like a lot, but in fact, it is not difficult to achieve by breaking them down into three meals a day.
For example, for breakfast, in addition to the traditional porridge and steamed buns, you can add an egg, a cup of milk, and a few nuts, so you can easily make up three or four kinds.
At lunch, make sure there are staple food, meat, and two to three different vegetables. The same goes for dinner. In this way, by the end of the day, the number of varieties can easily reach the target.
The key point is that when parents prepare meals, they must have such a string in mind that they must make more combinations and achieve more changes, so that children can be exposed to rich and diverse ingredients at a young age. This is not only about nutritional balance, but also about helping children develop good habits of not being picky eaters.
Eat a good breakfast and don’t let your children go to class “hungry”
Another worrying figure in the survey is that only 38% of children have a nutritionally adequate breakfast.
To be precise, the time in the morning is really important, but the energy provided by breakfast accounts for 25% to 30% of the total energy throughout the day. Its importance cannot be overemphasized no matter how much it is emphasized.
A standard nutritious breakfast needs to include cereals and potatoes, such as whole-wheat bread, corn, and sweet potatoes, as well as meat and eggs, such as eggs and lean meat, as well as dairy and legumes, such as milk, yogurt, and soy milk, and fruits and vegetables, that is, simple seasonal fruits or vegetables.
You can try to make some preparations the night before, such as making an appointment to cook porridge and cut fruits.
As a result, children really have no appetite. Even if they carry a box of milk and a boiled egg to eat on the road, it is much better than just eating a few mouthfuls of white porridge.
Make breakfast a practical starting point for an energetic day. In this way, children's attention in class and learning efficiency will be significantly improved.
The amount of milk must be supplemented to seize the "golden period" of bone growth.
The age of 6 to 12 is a critical window period for children’s bone development.
The survey conducted this time found that 61.8% of children do not meet the standard intake of milk and dairy products, and this gap really needs to be filled as soon as possible.
For children in this age group, the guidelines recommend that they must drink 300ml of milk or an equivalent amount of milk products every day.
Such an amount is actually very easy to achieve. A single box of pure milk, specifically 250ml, plus a small cup of yogurt, about 100g, is enough.
If your child doesn't like drinking pure milk, you can also change the method, such as using milk to make oatmeal, making fruit milkshakes, or choosing cheese or milk tablets as a snack.
In order for children to grow taller and have strong bones, adequate calcium intake is the basic guarantee. We parents must pay attention to this and make drinking milk a natural daily habit like eating and drinking.
Whole grains on the table, a new idea for healthy eating
In addition to drinking milk, whole grains The intake is also often overlooked.
We are accustomed to eating refined white rice and noodles, but whole grains, such as brown rice, oats, millet, and whole wheat, retain more dietary fiber, B vitamins, and minerals.
In your child's daily diet, you can try to replace part of the refined white rice noodles with whole grains.
For example, when cooking, grab a handful of brown rice or millet and put it in; replace the white porridge for breakfast with oatmeal; when making pasta, use part of whole wheat flour.
Doing this will not only increase the density of nutrients, but also help children maintain healthy intestinal function, which is also beneficial for preventing obesity.
Properly combining whole grain foods can help your children eat healthier. This is a simple and effective tip.
Regarding children's nutrition, experts also mentioned an actual situation, that is, parents are not indifferent, but they really don't know how to "do it".
It is not enough to just have ideas. What is more important is to use those knowledge and skills and implement them on the dining table every day. This is even more important.
It seems that ordinary eating is the most solid foundation we can lay for our children's health.
Starting from today, try to start with a goal as small as "12 kinds of food a day" and carefully match each meal, so that the nutrition during the "golden six years" can truly become a wealth that can benefit the children for a lifetime.
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