How important is it for children to have a good breakfast?
Many parents may think that it is not a serious matter if their children get up late in the morning and skip a meal. They can make up for the missed meal by eating more at noon.
However, the latest situation is that China's dietary guidelines for school-age children clearly indicate that whether breakfast is eaten and whether the nutrition in breakfast is sufficient is directly related to the child's learning performance throughout the morning.
Many studies have confirmed that children who eat breakfast regularly are indeed significantly more advantageous in logical thinking, creative thinking, and physical endurance than children who do not eat breakfast.
The best breakfast time is to arrange it between 6:30 and 8:30. Allow 15 to 20 minutes to finish eating with peace of mind. Try to let the children eat at home. This can not only ensure hygiene, but also enjoy the warm atmosphere of having breakfast together as a family.
Kuaishou nutritious breakfast: bread + cheese + eggs + yogurt
Time is tight in the morning, how to quickly make a nutritious and comprehensive breakfast?
The guide gives an extremely convenient combination, start with two slices of bread, then sandwich slices of cheese between them, then spread out a few slices of cucumber or tomato, then place a fried egg, add a cup of yogurt, and sprinkle some nuts in the yogurt.
Carbohydrates, proteins, fats, vitamins and minerals are included in this breakfast, which has sufficient energy, and the time required to make this breakfast is only a few minutes.
It should be noted that when choosing yogurt for your children, you should try to choose the one with less sugar content; when choosing cheese, you should pay attention to the table to choose the one with lower salt content.
For school-age children, dairy products are extremely important. They need to ensure that they consume 300ml or more of liquid milk every day, or an equivalent amount of dairy products, such as two small boxes of yogurt, or two or three slices of cheese.
How to have healthy snacks between meals?
Children are very active, so it is normal for them to be hungry between meals. It is okay to eat some snacks appropriately, but they need to be selective and restrained.
The guidelines suggest that you can prepare plain nuts, fresh fruits, yogurt, or other dairy products for your children as snacks.
These snacks are highly nutrient dense and can replenish energy without interfering with the meal.
But there is a bottom line to remember: Do not replace meals with snacks .
In addition, it is best not to let children eat within half an hour before going to bed. Otherwise, the child may have a bloated stomach and difficulty digesting, which will affect the quality of sleep.
Parents should be particularly reminded that for school-age children, they should not drink or drink less sugary drinks, and they should never use sweet drinks to replace water. At the same time, drinking and alcoholic beverages should be avoided.
Boiled water is the best drink. You can drink some light salt water in moderation when the weather is hot or after exercise.
Move every day, get a good sleep, and your children will grow better
In addition to eating, exercise and sleep are also two pillars of healthy growth for children.
The new version of the guidelines recommends that school-age children should carry out moderate to high-intensity physical activities for more than 60 minutes every day. There should be at least three high-intensity activities per week, three resistance-type activities, and three bone-strengthening activities.
Not only physical education classes fall into the category of these activities, but also riding to school, walking home, housework, and chasing and playing with friends are also included.
In terms of sleep, primary school students need to sleep nine to 12 hours a day, and middle school students need to sleep eight to 10 hours.
At about 9 o'clock in the evening, the child should go to bed and lie down, and then enter a deep sleep state after one hour, which is the most beneficial for growth hormone secretion.
Eat well, exercise enough, and sleep enough. If these three things are done well, the child's health will be good.
Cultivate nutritional literacy and let children learn to be responsible for themselves
Compared with the old version in 2016, the new version of the Dietary Guidelines for Chinese School-Age Children has specially added a new content. This new content is to improve the nutritional literacy of school-age children and cultivate healthy eating behaviors.
The guide encourages children to learn about food nutrition, recognize the value of different foods, and establish a belief in being responsible for their own health and behavior.
What coincides with the situation at the same time is that the 2022 version of the "new curriculum standard" for compulsory education also adds labor courses, and the specific content covered includes cooking and nutrition. This clearly shows that cultivating children's eating ability is becoming more and more important.
Parents can take their children to select ingredients together, teach them to read food labels, and then cook together to avoid wasting food and learn to make reasonable combinations.
Families need to work with schools to create a healthy eating environment and use their own words and deeds to help children develop good habits that can benefit them throughout their lives.
During the sprint period for the college entrance examination, parents help their children adjust their diet in this way
The exam is coming soon, the weather is hot, and the child may not have an appetite.
If you eat too little and don't have enough energy, your reaction will be slower when learning.
Now, as a parent, you need to make more food that your child likes to eat. First, you must ensure that your child can eat enough, and then pursue high-quality eating methods.
During high-intensity learning, the brain consumes more protein, phospholipids, and carbohydrates, including vitamin A, vitamin C, B vitamins, and iron. At this time, it is necessary to appropriately increase the consumption of fish and shrimp, lean meat foods, liver foods, eggs, milk, tofu and other foods with high-quality protein.
Deep sea fish are rich in DHA , conducive to maintaining brain operation and promoting thinking and memory.
Fresh fruits and vegetables help digestion and increase appetite, and whole grains and beans can provide B vitamins.
Before the exam, try not to try new things. Those things that you have never eaten before, no matter how expensive they are, must not be tried at this time to prevent allergies or indigestion.
Less greasy, less spicy, and don’t suddenly “improve your diet” to disrupt the rhythm of your gastrointestinal tract.
It is very important to drink a lot of water. Drink 100 to 200 ml during the end of get out of class to keep the brain awake.
Remember, May 20th is not only a day with the homophone of "I love you", it is also Chinese Student Nutrition Day and National Breastfeeding Awareness Day. Breastfeeding has many benefits for babies and mothers. The correct way is to exclusively breastfeed for 6 months. Of course, if a mother develops a condition such as an infectious disease or a serious chronic disease, she must follow the doctor's instructions to decide whether she needs to continue breastfeeding.
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