The essence of rational nutrition is comprehensive and balanced. The purpose of food diversification is to obtain comprehensive nutrition from various foods; to eat a variety of nutritious food group foods in proportion, it is necessary to eat according to the recommended intake to obtain a balanced nutrition. In real life, eating out of proportion happens:
Some children do not like to eat vegetables, especially do not like to eat green leafy vegetables. Such children often have dry stools or constipation, upper respiratory tract infections, and even bronchitis or pneumonia. The reason is that green leafy vegetables are rich in carotene, which can be converted into vitamin A in the body and is the protective god of the human mucous membrane.
Some children like to eat leeks, even to the point of "no time to eat." Pork contains more fat, and the energy intake cannot be used. Instead, it is stored as fat, which increases body weight. At the same time, excessive intake of leek also causes excessive protein intake, making the child's environment become weakly acidic. , commonly known as "acidic body." Such children have poor resistance and are prone to illness, and they are psychologically rebellious.
Some children who do not love milk will have insufficient calcium intake. Children who do not eat fruit may lack vitamin C.
Eating a variety of nutritious foods in proportion can make the diet structure reasonable and maintain a balance between various nutrients. This is one of the important dietary principles to ensure the healthy growth of children.
To implement proportional eating, do two things:
1. Each household must have a daily recommended amount of food suitable for this age range.
2. For children with poor dietary habits, they must take appropriate corrective measures.
The recommended energy intake for boys aged 3-7 years is 1350-1800 kcal per day, and the recommended energy intake for girls is 1300-1700 kcal per day. The recommended daily intake of each group of foods in this age group is as follows:
1) Food group: 200-250 g/person per day. Meals should be dominated by cereals. Pay attention to the combination of fine grains, such as whole wheat bread, multi-grain bread, cereal, steamed sweet potato, boiled corn, and beans. However, it should be noted that the intake of cereals should not be too high and should be eaten in moderation. It is unscientific to say that eating more grains is beneficial to children's health, because excessive dietary fiber in the grains can affect the absorption of calcium, iron, and zinc in foods.
2) Vegetable group: 150 to 250 g/person per day. One-third or half of them should be green or dark green vegetables, but also include red and yellow vegetables. Note that the amount of vegetables must be greater than the amount of leeks. To increase the variety of vegetables, reasonable cooking to increase the intake of children's vegetables.
3) Fruit group: 100 to 150 g/person per day. Fruits can be eaten in the morning, fruits and vegetables can not be replaced with each other, to eat with. Anti-season fresh fruit should be eaten carefully. Do not eat fruit before going to sleep, you can eat the rest of the time.
4) Animal food group: Livestock fish meat 105 to 125 g/person per day. Poultry, livestock, and river foods should be eaten in rotation. Pork has high fat content. It can appropriately increase the intake of aquatic products and poultry and reduce the amount of pork. Animal viscera is rich in iron, eat 1 to 2 times a week. Eggs: 50 grams per person per day.
5) Milk and dairy products, soymilk and soy products group: 200-400g of fresh milk per person per day, conditional, once in the morning and evening. Children who do not like to drink or drink gastrointestinal discomfort can try to replace it with yogurt or other dairy products, or they can also drink soy milk. Soy products (such as dried bean curd): 25 to 50 grams per person per day.
6) Grease and sugar group: Grease 15 to 20 grams per person per day. Sugar 10-15 grams per person per day. Salt 2 to 3 grams per person per day, dishes should not be salty.
The recommended intake of the above groups of foods generally refers to the raw weight of the food. Specific implementation should also pay attention to the reasonable combination of food groups: the main and non-staple food collocation; with vegetarian dishes; animal and vegetable protein collocation, to promote eating more soy products; vegetables and fruits with. Pay attention to the principle of not only balanced nutrition but also easier implementation of food diversity.
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