In the summer, guiding children to eat snacks scientifically, parents must get the necessary skills of get | Summer vacation is here

Wow, another lively (headache) summer vacation began--

In the summer vacation

Many children have the problem of headache for parents

"Snack Deep Poisoning"

That bowl of instant noodles

That sweet jelly

Chocolate's hug

The temptation of lollipop ...

All of them are children's favorite

Although parents have repeatedly emphasized: "Don't eat too much snacks!"

But for children, it is still useless.

Can you be healthy and assured?

The answer is: Yes!

Should children really say "no" snacks?

of course not!

The so -called snacks do not just refer to the various sweet beverages, fried snacks, and puffed food mentioned above. The snack finger is a variety of foods or drinks for non -meals. It is just a meal time. The amount of eating is not as much as dinner, but it is not necessarily "junk food" with fried or high salt and high sugar, and contains various additives. snack.

Should the children eat snacks? The answer is yes: it should be eaten!

Children have rapid growth and development, especially after school consumption will increase greatly, but their stomach capacity is small, and the amount of food taken at a time should not be excessive. Therefore, it is necessary to add meals and add additional energy and trace elements. As long as you insist on not exceeding the total daily, you can reasonably arrange the types, quantity, and snack time of snacks. Add one or two snacks in addition to three meals. Such a day of meals a day is far better than the children for three meals a day.

Essential skills to choose healthy snacks

Learn to watch food nutrition labels

The food taste preference formed in childhood will continue until adulthood. Once a bad eating habit is formed, it will be difficult to correct in the future and harm life. Healthy snacks are the first choice for natural and fresh food, but if it is really difficult to resist the temptation of fast food snacks, you should choose low sugar, low -salt and low -fat products. The nutrition labels of these products are best to meet the following conditions:

Latalized food: fat content ≤0.5 grams/100 grams (or milliliter)

Low -fat food: fat content ≤ 3 grams/100 grams, liquid ≤1.5 grams/100 ml

Low sugar food: food sugar ≤5 grams/100 grams (or milliliter)

Low sodium food: Food containing sodium ≤120 mg/100 grams (or milliliter) (1 gram of salt is about 400 mg of sodium)

It should be noted that some nutrient labels are marked with the nutrient content of 100 grams of food, and some may be the nutrient content of the food per portal (such as 15 grams). Parents must look at them carefully and not to be misled.

In addition to the nutritional component table, the ingredient table should also be taken carefully. The higher the ranking, the more ingredients. For example, only fresh milk in the ingredient table indicates that this is 100%pure milk, and if water and white sugar follow closely, it means that this is diluted milk. For those ingredients that are not understood at the end of the ingredients table, you should try to be as little as possible, especially various additives.

Choose the right time to eat snacks

1

Dinner is the main, a small amount of snacks

Snacks cannot be replaced by meals.

First, it is difficult to be as nutritious as dinner and cannot meet the various needs of the human body.

Second, you should cultivate children's reasonable three diet habits and eat less snacks.

Third, to ensure the number and quality of dinner, especially the number of breakfast, so that children will not take snacks to charges hunger.

2

Proper meals between classes or meals

Student children's body metabolism is strong. In order to prevent learning and exercise due to hunger, eating snacks "hunger" can not only provide energy for the body, make people energetic, but also prevent too much lunch and dinner.

3

Keep oral hygiene

Snacks with high starch content are easy to leave residues on their teeth. It is necessary to encourage children to develop the sanitary habits of brushing their teeth in the morning and evening and eating food to avoid tooth decay.

4

Be careful to eat snacks

In the process of watching TV or other leisure and entertainment, do not give your child snacks. Because in the process, it is easy to unconsciously intake, which causes obesity over time.

Parents must have snack management capabilities

Children's self -management ability is mostly insufficient. If you want to eat snacks reasonably, parents' snack management capabilities are particularly important. You can try the following methods-

Reasonable guidance

The types and behaviors of children who eat snacks cannot be simply restrained. You can discuss specific snack planning with your children, allow them to participate in the selection of healthy types of snacks. After each purchase, they agreed with their children to eat snack time and amount. Let them have a sense of participation, responsibility, and help develop healthy snack habits.

Encourage sharing

Let children share snacks with other children or family members. This can not only cultivate children's ability to get along with others, but also control the amount of children's ingested snacks.

DIY by yourself

Snacks at home can be controlled by the raw materials to the practice, which can ensure that the ingredients are fresh, but also control the seasonings such as oil and salt. In the process of DIY, let the children participate and enjoy the fun of learning cooking together.

TIPS

"Chinese Children and Children's Snack Guide (2018)" organized by the snack hierarchical reminder

Low fat, low sugar, and high nutrition can be used as a daily food for standing snacks.

Dried fruits and fruits, sugar -free fruits: strawberries, bananas, raisins, dried sweet potatoes, etc.

Healthy coarse grains: low -fat coarse grain biscuits, boiled corn, steamed or grilled sweet potato.

Milk products: fresh milk, original yogurt.

Medium -sized fat, salt, and sugar high nutritional snacks can be eaten appropriately.Baking grains, biscuits, etc.

Nuts: peanuts, walnuts, melon seeds, etc.

Meat eggs: beef jerky, pork preserved, meat pine, etc.

Milk beverages, cream products, milk slices, fresh milk ice cream, etc.

High salt, high sugar, high fat, low nutritional snacks eat less or not.

Fried, puffed grains: instant noodles, potato chips, shrimp strips, etc.

Fried meat: fried chicken nuggets, chicken rice.

Carbonated drinks, sweet beverages, etc.

Source: "Popular Health" magazine

Author: Xiehe Hospital of Tongji Medical College of Huazhong University of Science and Technology

Nutrition Wu Yan

Review: National Health Science Popularization Expert Library Expert

Professor Yu Kang, Professor of Nutrition Department of Peking Union Hospital

Planning: Wu Wei Hong Tan Jia

Edit: Luan Zhaolin

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