Student holiday budget must balance snacks and choose time to eat nutrition
Core tip: Students are on vacation. Most students temporarily suspend their meals at school. This makes many parents feel it is difficult to take care of their children’s three meals a day. The editors below have collected diet suggestions from nutrition experts for vacation students.
Unconsciously, mid-August is about to start!
Has your child been with your parents this holiday season?
Does your child eat on time and live a healthy life during the summer vacation after losing school’s strict dietary regulations?
As parents, while allowing children to fully enjoy the happy time of the holiday, they should also pay attention to balance so that children can spend a happy, healthy and happy winter vacation.
Welcome to the stressful study life of the new semester.
The following suggestions are made by students’ diet experts for the holidays, hoping to guide parents to make healthy and delicious nutrition for their children in the remaining half month.
Supplements should be balanced, student holidays diet 6 Note 1.
Reasonably arrange three meals. Because you get up late on holidays, breakfast can give your child a small amount of food, such as a small bowl of rice porridge and a little green vegetables; a glass of milk and two slices of steamed bread; a boiled egg and a glass of juice;Two slices of bread and a glass of milk, etc., not only give the child a certain amount of nutrients, but also ensure that the child does not want to eat at lunch.
Fish, lean meat, eggs, vegetables, potatoes, tofu and soy products can be eaten at lunch to meet the needs of children’s growth and development.
Give one fruit an hour after a meal.
For dinner, you usually have a light and moderate diet, such as a bowl of rice with vegetables and a bowl of soup; a fish with a steamed bun and some vegetables.
Give your child a glass of milk and an orange or a slice of vitamin C before going to bed.
Note that vitamin A supplemented foods have the function of maintaining normal vision and maintaining normal differentiation of corneal epithelial cells.
If the supplement is insufficient, it will cause poor dark adaptation; the cornea is dry and degraded, and children’s long-term watching TV during holidays will affect vision development.
Beef liver, sheep liver, pig liver, chicken liver, milk, goat milk, eggs and other foods contain vitamin A.
Proper vitamin D vitamin D has the function of promoting the absorption of calcium and phosphorus, and the normal development of bones and teeth.
If absent, it can cause rickets and osteomalacia.
In addition to letting children get more sun in winter, they should also add some food.
Vitamin D in cod liver oil, but must be taken under the guidance of a doctor, otherwise it is easy to cause poisoning.
Butter, yolk, and milk foods contain a small amount of vitamin D.
Fruits and vegetables that eat more vitamin C Vitamin C is also called ascorbic acid, which can promote the synthesis of collagen and enhance the body’s resistance.
During the holidays, there are few outdoor activities, the child’s physical resistance is poor, and they are susceptible to colds. Foods containing vitamin C should be added.
Fruits include jujube, jujube, orange, hawthorn, lemon, kiwi and prickly pear; vegetables include green pepper, tomato, Chinese cabbage, potatoes and so on.
Pay attention to how food is cooked. Whether food is cooked correctly or not directly affects the body’s absorption.
Vitamins A and D are fat-soluble vitamins that can be absorbed by the body only with the help of adults.
When eating animal livers, it is best to use oil frying or frying for better results.
Vegetables include carrots, yellow radishes, yellow corn, pumpkins, etc. The carotene contained in them is also a plant-based fat-soluble vitamin. You must also add a certain amount of oil to cook when eating.
When cooking for children, they should also pay attention to the combination of various colors, so that the children feel good-looking, and have a desire to “want to eat” 6.
Avoid excessive snacks, drink appropriate snacks for children, drink a small amount of beverages will not hinder.
However, some parents try to save trouble, often let their children eat some puffed and fried foods; drink drinks as water, make children take too much sugar, coloring and food additives, which is also caused by children’s obesity and gastrointestinal problemsA cause of sexually transmitted diseases.
For the healthy growth of the child, as a parent, the child should be restricted from eating these foods during the holidays, taking boiled water as a drink, and eating three meals on time to develop good eating habits.
Breakfast Tips for Students: Nutritional Recipes for Parents: Parents are advised to boil some porridge or supplements, such as Tremella Lianxinxin Jujube and Lily Root, which can improve immunity, have a cooling effect and defeat the fire.
Add some steamed buns, steamed buns and other staple foods to supplement and ensure the energy of mental labor.
Lunch: To be vegetarian, eat more fresh vegetables, fruits, pickled, spicy, fried, braised and so on. On this basis, change the pattern every day.
For example, if the child likes the sweet and sour taste, he can make cold lettuce and change the celery and lily the next day to make the child feel fresh.
Some marine fish can be supplemented every day. The fatty acids in marine fish are good for brain nerve activity and promote gastrointestinal digestion.
Dinner: It is recommended to eat lighter food. Children who have no appetite can drink some porridge or nutritious soup and eat more stir-fried vegetables.
For children who review late at night, they can drink a glass of milk, supplemented by small buns, small buns, small cakes, etc.
Conditional families do not hinder making some delicious snacks, such as lotus seed lotus root, green bean lily lotus root, red bean paste dumplings and so on.
Eating habits that should be avoided1.
The meal was served on TV.
Too many classmates stare at the TV screen motionlessly even when eating, stuffing their mouths with food and doing mechanical chewing.
Over time, this can cause gastrointestinal disorders.
Partial eating meat dishes, physical damage.
Partial eclipse hurts children a lot. Many “eating eaters” do not like vegetables since childhood. Not only are they smaller than their peers, they are also in poor health.
Children who eat only vegetables but not meat also develop poorly, suffer from malnutrition, are susceptible to colds, and have poor physical resistance.
Snacks and meals are faint.
The variety of snacks nowadays makes students feel itchy, and it is not surprising that snacks are a regular meal among children.
Excessive snacks can affect appetite, prevent the replacement of meals, and affect the development of the normal function of the body.
Obsessed with computer, stomach damage.
Computers have gradually become a learning tool, but many students go online at the same time during meals, and get longer and longer, their health is getting worse.
Pause before placing and after meals put it in front of the computer, so that the gastrointestinal function subsides. In addition, most of the students who have access to the Internet have no choice in diet and insufficient food intake.
Patronize stalls, latent diseases.
Street food stalls, especially temporary food stalls, lack hygienic conditions, food is susceptible to air pollution from bacteria, dust and exhaust gas, and the long-term consumption of unclean fried food will have unthinkable consequences.
Drink as water and thirst addiction.
Drinking beverages when thirsty, drinking drinks while going out, and some children are addicted to drinks and their bodies are often unwell.
In fact, if you are thirsty, you should drink plenty of water. It is possible to drink a proper amount of water, but it cannot completely replace water.
Refuse to eat milk, malnutrition.
Milk is a food that provides high-quality protein, with trace elements and amino acids necessary for the human body. However, some students are partial to food and refuse to drink milk, causing malnutrition.
After getting into the habit of drinking milk, your health will be close to your child.
Gluttony barbecue, hurt the body.
Eating too much smoked food is harmful to your health.
If you often absorb a lot of snacks with high transient but no nutritional value before meals, it will cause dysfunction in the body for a long time; and the long-term absorption of fumigated protein foods in the body will easily induce cancer.
These bad eating habits from kindergarten children to middle school and elementary school students can be said to be a common problem of most students, hoping to arouse enough awareness.
Frequently Asked Questions 1 Does eating regular Western foods have any effect on my child’s health?
Experts suggest that the preparation of western-style fast food is mainly grilled and fried, which contains high energy.
A Western-style fast food contains approximately the same amount of energy that an adult needs in a day, but the amount of nutrients (such as vitamins, minerals, etc.) in it is relatively low.
If children are often allowed to eat western-style fast food to save trouble, energy absorption can easily exceed the body’s needs, and excess energy will be converted into unfortunately stored in the body, causing excessive.
Diabetes, as well as diabetes prevention campaigns, have also been linked to cardiovascular disease, diabetes and tumorigenesis.
Therefore, students should try their best to eat less Western-style fast food, preferably no more than 1 per month?
Question 2 How do I choose a drink for my child?
Experts suggest that when students drink cold drinks with sweat and sweat, the blood vessels of the diabetic tract will suddenly contract, and the boots will cause abdominal pain and diarrhea.
Therefore, parents should guide students: often drink plain water to go home from the above activities, take a break first, and then drink some cool plain water a few times.
When boiled water enters the body, it can immediately exert its metabolic function, regulate body temperature, and transport nutrients.
After boiling, the cold cooling water is most likely to penetrate the cell membrane, promote metabolism, enhance immune function, and improve the body’s disease resistance.
People who are accustomed to drinking cold water have high deoxygenase activity in the body and less lactate accumulation in the muscle, which is less likely to cause fatigue.
Therefore, boiled water is the best drink for elementary and middle school students.
Drink less cola beverages Some of the cola beverages are not good for the growth and development of primary school students: ① Caffeine can interfere with students’ memory. Frequent consumption can cause panic and arrhythmia.
② Baking soda has a neutralizing effect on gastric acid and affects the digestion and absorption of food.
③ Acidic substances in drinks are prone to cause dental caries.
Question 3 How to eat snacks?
Experts suggest that eating small snacks at the right time is good for students’ health.
When choosing snacks, you should pay attention to: ① Choose fruits, nuts, cakes with low sugar content, dried beef or tofu, etc. that have high nutritional value.
Don’t or don’t choose chocolate, candy, ice cream, plums, french fries, puffed food, kebabs, iced carbonated drinks, and salty or pickled foods.
② Choose foods with low trace content.
③ Do not eat snacks within 1 hour before meals, but eat a small amount of snacks after nap, 1 hour before and after, and 1 hour before bed at night.
Have the nutrition recommendations made by the nutrition experts mentioned above been implemented during your child’s vacation?
If you haven’t, take action now. Only by keeping yourself healthy can you face the challenges of the new semester with ease.