[National Health Life Day] Balanced diet to help youth health weight

September 1, 2022 is the 16th "National Healthy Life Day Day". This year's publicity theme is "'Three Reduction and Three Health" Health Companion. " At the same time, from September 1st to 30th, the health lifestyle month in 2022.

In the new semester of autumn, children and adolescents should pay attention to prevent obesity and practice a healthy lifestyle. Ensure sufficient physical activity, reducing static activities, restricting video time, and ensuring suitable sleep time can effectively prevent overweight. At the same time, reasonable diet is also important. The "Chinese School -age Children's Dietary Guide (2022)" and "Guide to Children's Obesity Prevention and Control (2021)" provide professional opinions for adolescents to maintain healthy weight through dietary intake and dietary behavior.

1. Master "more" and "less" matching skills

1. These foods should be eaten less. Foods with high energy density such as fried foods, sugar -containing baked pastries, snacks, candy and other energy density are related to obesity. Therefore, we must control energy intake and eat less high -energy density food.

Excessive drinking sugary drinks will increase the risk of children's superb obesity. Therefore, it is necessary to reduce or limit consumption of sugary drinks, and encourage children to drink less or not drink sugar -containing beverages.

The milk beverage contains sugar, which may increase the risk of obesity.

In addition, school -age children are prohibited from drinking and alcoholic beverages.

2. Which foods can be eaten? Eat more fruits and fruits, and take the appropriate amount of whole grains, fish, poultry, eggs, lean meat and dairy products. Frequent intake of fiber -rich foods, increasing the intake of whole grains is conducive to obesity prevention. Feeling milk and dairy products is conducive to controlling ultra -weight obesity.

3. Food clever combination. Children with insufficient food diversity have a higher percentage of overweight obesity. Therefore, to eat a good meal to ensure diverse foods, consume more than 12 kinds of food per day, which can prevent overweight obesity to a certain extent.

The frequency of snack intake and high -energy density snacks are closely related to children's obesity. Therefore, you need to choose snacks in moderation, and reasonably choose snacks such as vegetables, fruits, dairy products, nuts, and restrict the intake of high -energy density, high sugar, high salt, and high -fat snacks.

Choosing small foods is conducive to controlling children's weight and reducing the risk of obesity.

2. Drink water in full, a small amount

Drinking water can help reduce sugar -containing beverages and ability intake, thereby reducing the risk of ultra -weight obesity. Children should develop the habit of drinking enough water every day. Plear water is the first choice. Drink water actively and regularly, and a small amount. Suitable drinking water refers to the amount of water drinking water, not the total intake of water, excluding water in food. Reference suggestions for drinking water for children and adolescents in all ages:

4 ~ 6 -year -old children are suitable for 800 ml of water daily;

7 ~ 11 -year -old children are suitable for drinking 1000 ml of water;

11 ~ 13 -year -old boy is suitable for drinking 1300 ml of water and 1100 ml of girls;

14 ~ 17 -year -old boy 1400 ml and 1200 ml of girls.

Third, the good habit of cultivating dining

When the total energy intake is appropriate, the number of meals is negatively related to the children's BMI. Therefore, children should eat regularly and take food in a relatively fixed period of time.

Do not eat breakfast is related to the increase in BMI. Eating breakfast every day and causing foods are diverse conducive to reducing the risk of children's ultra -severe obesity. Therefore, children should eat breakfast every day to ensure that breakfast food is diverse.

The location of the meal is also related to the occurrence of children's food selection, energy intake, and overweight obesity. Increasing the number of family dining can reduce the risk of super -weight of children. Dining foreign meals may increase children's energy intake, which is related to the high risk of children's ultra -heavy obesity. Western fast food such as hamburger, sandwiches, pizza, pizza, fried chicken, and carbonated beverages Due to the high energy density, frequent consumption leads to excessive energy intake, which is related to the high risk of children's ultra -heavy obesity.

The dining atmosphere includes family interactions such as positive language communication, emotional interaction and interdependent love at the time of dining. The healthy dining atmosphere may reduce the risk of obesity in children, so it is necessary to create a healthy dining atmosphere.

Watching videos while eating while children are related to poor dietary nutritional quality, which may promote children to eat more. Increased sugar drinks and high -fat, high -sugar food intake, and too little vegetables and fruits. Therefore, it is necessary to cultivate children to focus on dining, do not watch TV, mobile phones and other electronic devices.

Author: Li Han

Source: Shenyang Health and Health Service Center

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