5 new guidelines for how children can eat healthier
On May 20, the Chinese Student Nutrition Day, the "Dietary Guidelines for Chinese School-Age Children (2022)" was officially released.
This update is very important. It was separated by 6 years and is specifically targeted at minors aged 6 to under 18 years old.
Many parents are troubled by their children's picky eaters, their children's tendency to eat snacks, and their children's unwillingness to drink milk. The new version of the guide gives exact advice.
The new version provides 5 "dietary guidelines". Actively engage in food selection and preparation to improve nutritional quality, eat a good breakfast, choose snacks reasonably, drink milk every day, drink enough water, avoid drinking sugary drinks, increase outdoor activities, reduce screen time, and regularly monitor physical development.
Compared with the 2016 version, the new version places more emphasis on nutritional literacy and the cultivation of healthy eating behaviors, and also requires families, schools, and society to take joint actions.
Eating the wrong breakfast can affect your child’s learning and weight
The new guidelines clearly require that school-age children must eat a nutritious breakfast.
Research has found that eating a good breakfast can improve children's cognitive abilities and reduce the risk of overweight and obesity.
How to eat breakfast?
The guideline recommends that breakfast foods should cover 3 or more of the 4 categories. These 4 categories are cereals and potatoes, vegetables and fruits, animal foods, milk, soybeans and nuts.
For example, a qualified breakfast consists of whole-wheat bread with eggs, a glass of pure milk, and a few strawberries.
You can eat a small amount of snacks between meals, but you need to choose foods with healthy properties such as fruits and yogurt. Do not let children eat potato chips and spicy sticks.
In addition, the new version of the guidelines emphasizes on keeping a light diet, not being picky about food, not being picky about food, and not overeating. These principles are well known to everyone. This shows that they are indeed very important.
How to drink milk, water and beverages, the new version explains clearly
Many children don't like to drink milk, and parents don't care much.
However, the new guidelines clearly require that school-age children need to drink 300 ml or more of liquid milk every day, or drink a considerable amount of dairy products.
In this age group that is in the growth stage, dairy products cannot be lacking, because dairy products can promote bone health, and it is impossible to live without them.
Drinking water is equally important, as insufficient water intake can affect children's cognitive abilities.
This is the daily water intake standard for children of different ages. Children aged 6 to 10 years old should drink 800 to 1000 ml per day, children aged 11 to 13 years old should drink 1100 to 1300 ml per day, and children aged 14 to 17 years old should drink 1200 to 1400 ml per day.
sugary drinks It will increase the risk of dental caries and obesity, and the new version clearly requires not to drink it.
There is another important change: a new No drinking requirements.
School-age children are prone to poisoning when drinking alcohol, which can damage their liver and brain. Parents themselves should set a good example.
Exercise 60 minutes a day and measure your height and weight regularly
Today's children have too few outdoor activities and hold their mobile phones and tablets all day long.
The new version of the guidelines emphasizes that at least 60 minutes of moderate-to-high-intensity physical activity need to be accumulated every day, and there should be 3 times of high-intensity physical activity per week, as well as 3 times of resistance training, such as skipping ropes and push-ups.
More outdoor activities are also particularly helpful in preventing myopia.
Parents should take their children out more, and communities and schools should also provide sports venues.
In addition, the new version adds Monitor physical development regularly requirements.
Parents need to measure and weigh their children regularly to determine their children's body shape in a scientific way. They must not make their children diet excessively just because they are pursuing a good figure.
A reasonable diet and active exercise can prevent malnutrition and obesity.
3 dietary pagodas, different ages eat differently
The newly released guidelines have added three contents called "Balanced Diet Pagoda for Chinese School-age Children", which are divided into three age groups, namely the range of 6 to 10 years old, the range of 11 to 13 years old and the range of 14 to 17 years old. Compared with the adult diet pagoda, this dietary pagoda is more accurate.
Taking salt and oil as an example, for children aged 6 to 10 years old, the daily intake of salt is less than 4 grams, and the daily oil intake is 20 to 25 grams; for older children, the daily intake of salt is less than 5 grams, and the daily oil intake is 25 to 30 grams.
Each age group has different intakes of cereals, vegetables, fruits, meat, eggs, and aquatic products, and soy and nut intakes.
Parents, don’t be too troublesome. Children have different nutritional needs at different stages. Just adjust according to the guidelines.
Ma Guansheng, vice president of the Chinese Nutrition Society, specifically pointed out that the period of school-age children is a critical period for the formation of eating behaviors and lifestyles. If good habits are developed from a young age, the children will continue to benefit throughout their lives.
Parents should check the new version of the guide to really take care of their children’s nutrition.
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