God beast is holiday, nutrition is home

Summer vacation to God Beasts

Under the guidance of the Ministry of Education, the National Primary and Middle School Health Education and Teaching Guidance Committee, based on the "Tips for the Tips for the Holidays of Primary and Middle School Students and Children's Healthy Life in the Winter vacation in 2022", revised the "Tips for the Tips for the Summer of Primary and Middle School Students and Children's Healthy Life in the Summer 2022" to guide primary and secondary school students Strengthen physical exercise with young children, reasonably arrange holiday life, study and epidemic prevention, balanced dietary nutrition, maintain a healthy lifestyle, and be the first responsible person of their own health.

In order to study at home and live at home, parents also broke their hearts. Understand nutrition -related knowledge, help children to balance diet, and spend a happy and healthy summer, parents learn first!

Pre-school age (2-5 years old)

Summer Nutrition Tips

1

Food diverse, regular meals, eat independently

In summer, vegetables and fruits are rich. To purchase different colors, different varieties of vegetables, encourage children to try the taste and texture of different foods, and improve the acceptance of food. With the enhancement of children's autonomous consciousness, imitation ability and curiosity, it is necessary to guide the child to be autonomously and concentrate on meals, and keep meals three times a day and two meals.

2

Drink milk every day, drink enough water, and choose snacks reasonably

Daily drinking is 300-500ml or a considerable amount of dairy products. Carry your kettle with you to replenish water in time. Generally speaking, children of this age group have a daily drinking water volume of 1300-1600ml (including drinking water, soup, milk, etc., of which the drinking water is 600-800ml). The summer weather is hot, the child's activity is large, sweaty, and the body's water loss is severe. You can add more water.

Choose snacks for children, optimize food labels, choose milk, eggs, nuts, high salt, high -sugar food and sugar -containing drinks to eat less or not.

3

Cook reasonably, less seasonings, less oil

When cooking children's diet, the amount of salt and sugar should be controlled, and condiments such as monosodium glutamate, chicken essence and spicy are not added. Multi -steaming, cooking, and stewing methods to maintain the original taste of food, which is also conducive to digestion and absorption and control the intake of energy.

4

Make sure to have at least 2 hours of outdoor activities and adequate sleep a day

Help children develop the habit of getting up early and take advantage of the morning to perform outdoor activities. Count whether the child's total sleep time reaches 10-13 hours, including 1-2 hours of nap time.

School-age children (6-18 years old)

Summer Nutrition Tips

1

Actively participate in food selection and production to improve nutritional nutrients

For children of this age, they can take advantage of the summer vacation to share housework, help parents prepare daily ingredients, participate in food production, and understand the nutritional knowledge of food.

2

Eat breakfast and choose snacks reasonably

In the summer vacation, some children's work and rest habits have changed. They can't afford it in the morning, don't sleep at night, and have no appetite for breakfast at night. Two meals and a meal. In fact, you should eat breakfast every day and have breakfast. When you go shopping, you need to look at the labels with your children to choose snacks. Develop a light diet, not picky eaters, and not overeating healthy diet.

3

Drink milk every day, drink enough water, do not drink sugar -containing drinks, prohibit drinking

At least 300g of liquid milk or a considerable amount of dairy products are intake every day, drinking water in full amount, a small amount of water, the first choice of boiled water. School -age children are prohibited from drinking and alcoholic beverages, and do not drink sugar -containing beverages, let alone sugary drinks instead of boiled water.

4

Most outdoor activities, see less electronic products, ensure that 60 minutes of high -intensity body activity per day

The weather is hot, and you cannot stay in the air -conditioned room for electronic products for a long time. The daily screen time should be limited within 2 hours to ensure sufficient sleep. Most of the outdoor activities, accumulative medium and high -intensity body activities per day for at least 60 minutes, mainly aerobic activity, of which at least 3 days of high -intensity body activity per week.

Information source: Chinese residents dietary guide 2022, Ministry of Education's WeChat Education Public Account

- END -