Nowadays, the production and consumption of sugary beverages in China are showing a growing trend, and the intake of sugary beverages is becoming more and more common, especially among children and adolescents.
Excessive intake of added sugars can increase the risk of many chronic diseases such as overweight and obesity, diabetes, cardiovascular disease, gout, and cancer.
Healthy eating behaviors are extremely important to improve health literacy. In addition to the eight foundations of the balanced dietary guidelines, the Dietary Guidelines for Chinese Residents (2022) also add five core recommendations for preschool children's diets, of which Article 1 specifically proposes "eat a variety of foods and eat regularly; Eat on your own and develop healthy eating behaviors", today I will talk to you about how to cultivate healthy eating behaviors from an early age.
Dietary Guidelines for Chinese Residents (2022).
Eight guidelines for a balanced diet
1. The food is diverse and reasonably matched.
2. Eat a balanced diet and maintain a healthy weight.
3. Eat more vegetables, milk, whole grains, and soybeans.
4. Eat fish, poultry, eggs, and lean meat in moderation.
Fifth, less salt and less oil, control sugar and limit alcohol.
6. Eat regularly and drink plenty of water.
Seventh, know how to cook, can choose, can read the label.
8. Divide meals with chopsticks and eliminate waste.
It is important to eat a healthy diet and cultivate it from an early age
fromPhysiological and developmental aspectsMany people know that 1-3 years after birth is a critical period for brain development, because the brain weight of the neonatal period is about 25% of the brain weight, and the cells of the cerebral cortex continue to differentiate until about 3 years old. But in fact, the stage of 3-7 years old is also crucial!
At this stage, although the number of brain cells no longer increases, the weight, volume, and morphological structure of brain cells are still changing.
The cells continue to grow and differentiate, and the branches continue to lengthen and deepen, so that the connections between various nerve cells are more extensive, so that children can respond quickly, flexibly and accurately to external stimuli, which is an important stage of intellectual progress in a person's life.
At the same time, according to the process of children's psychological development, children at this stage will have a strong interest in the world around them, and will become very eager to learn and inquire; Persistence in sexual behavior develops rapidly, and it is easy to form relatively stable Xi.
Health behavior education at this stage can often achieve twice the result with half the effort.
Therefore, it is very important to cultivate from an early age!
How to cultivate
01 The food is varied
Reasonable diet, mainly cereals.
Vegetables and fruits are abundant, advocating that there are vegetables in meals and fruits every day; Animal foods (or fish, livestock, poultry, meat, eggs) and nuts should be in moderation; Insist on a daily intake of liquid milk products equivalent to more than 300 grams (fresh milk, yogurt, etc.). It is recommended to consume more than 12 foods per day and more than 25 per week.
02 Eat regularly
Three meals a day, in moderation.
Eat moderately, do not overeat, do not eat partially, reduce salt and oil, control sugar and limit alcohol, reduce the intake of high-energy processed foods, and reduce eating out. Prepare meals on demand to ensure proper daily energy and nutrient intake, and cherish and enjoy food.
03 Drink plenty of water
Adequate hydration is guaranteed every day.
It is recommended to drink 1500-1700 ml of water a day, and can not wait until you are thirsty to drink, advocate drinking warm water, no or less sugary drinks.
04 Eat and move to balance
All ages should be physically active, maintain energy balance, and maintain a healthy weight.
It is recommended to do at least 5 days a week at least 30 minutes of moderate-intensity physical activity for at least 150 minutes in total, reduce sedentary time, and get up and move every hour.
Attached: 5 core recommendations for dietary increase for preschool children in the Dietary Guidelines for Chinese Residents (2022).
1.The food is varied and eaten regularly; Eat on your own and develop healthy eating behaviors.
2.Drink milk every day, drink plenty of water, and choose snacks reasonably.
3.Reasonable cooking, less seasoning and less frying.
4.Participate in food selection and preparation to enhance knowledge and love of food.
5.Frequent outdoor activities and regular physical measurements to ensure healthy growth.
Text**: Healthy Lifestyles for All Initiative.
Chengdu CDC Shaanxi People's Health *** Internet invasion and deletion.