In all fields of society, everyone will often come into contact with papers, which are articles to discuss or study a certain problem. How to write a paper to avoid stepping on thunder? The following are my collected papers on children's nutrition and reasonable diet, which are for reference only and I hope to help you.
It is said that the body is the capital of the revolution, especially children. Healthy body is a necessary prerequisite for their healthy and happy growth, and nutrition is the material basis for ensuring children's health. Proper nutrition is not only related to children's brain development, behavioral ability and memory, but also determines whether children will suffer from chronic diseases such as obesity, asthma, heart disease and memory loss to some extent. The Guide to Learning and Development for Children Aged 3-6 years points out that adults should provide children with a nutritious and healthy diet. For example, refer to the Dietary Guidelines for Pregnant Women and Children Aged 0-6 in China to provide children with diversified foods such as grains, vegetables, fruits, meat, milk, eggs and bean products in a balanced manner; Cooking methods should be scientific, and frying, barbecue and pickling should be minimized.
As we all know, children's metabolism is very fast, which means that children's healthy growth needs a lot of energy, which can only be supplied through diet. Therefore, if the total energy in children's diet is insufficient for a long time, the nutrients in their bodies will not be fully exerted, which will further reduce the weight of children and lead to their developmental retardation. On the other hand, if the energy supply is excessive for a long time, it is also unfavorable to children, and it is easy to cause diseases such as obesity or high blood pressure. It can be seen that it is very important to arrange children's meals scientifically, reasonably and hygienically to ensure their nutritional intake.
First, the effects of nutrition and energy on children's growth.
(a) Nutrition: providing a stable energy flow.
Nutrition refers to the whole process of food intake, digestion, absorption and utilization, and can also be used to indicate the content or quality of nutrients in food. There is no doubt that food has an impact on children's physical strength and intelligence. Useful food can provide children with endless energy, endurance, wisdom and strength, and help them overcome all difficulties and obstacles in their growth. Therefore, kindergartens must work together with families to cultivate children's good eating habits and promote their healthy growth.
In fact, some parents and teachers have bad eating habits themselves. How to better guide children in this way? Therefore, educating children should start from themselves. Some grandparents always think it is good for children to eat more. The more children eat, the happier they will be. The longer and fatter the child, the more sense of accomplishment. As everyone knows, this has laid a great hidden danger to the health of children. For example, my neighbor's children are ready-made negative materials. Every time children eat, they always like to eat meat without touching the vegetables. If his parents insist that he eat vegetables, he will cry, or simply throw away the chopsticks and stop eating. At this time, grandparents will come forward to persuade them, and then take their children to the supermarket, either to buy chicken leg sausages or potato chips to drink ice cream, and blindly use "better food" to appease their children. As a result, the child has just entered a small class and is obese because of overnutrition. Therefore, teachers and parents must take a warning, and the impact of adequate and balanced nutrition on children's growth should not be underestimated.
(2) Energy: providing the heat consumed by exercise.
Energy is the power source for human physiological activities and life activities, and provides the heat consumed by people's life and exercise. Children are naturally lively and active. They like running and jumping every day. In addition, they grow fast and need relatively more calories every day. If the energy supply is insufficient at this stage, the child will be thin and even anorexia. On the other hand, if the energy supply is too much and the heat cannot be consumed in time, it will deposit fat in the child's body. In the long run, children are likely to suffer from obesity. Therefore, it is equally important to keep the balance between children's energy consumption and supply.
Second, follow the basic principles of nutrition intake and dietary arrangement.
For a child, the approximate range of daily calorie intake is: 20% ~ 25% from protein (strengthening muscles), 20% ~ 50% from beneficial fats, and 55% from beneficial carbohydrates (whole grain starch, fruits and vegetables). In addition, there is another aspect worthy of attention, that is, children need 800mg of calcium every day, and bone development needs to be accumulated slowly. Therefore, in order to make children have a strong physique, it is best to supplement their children with adequate calcium as soon as possible.
(A) the basic principles of food choice
1. cereals and legumes
Whole grain food is an important part of children's diet. Brown rice, barley, oats, millet, whole wheat noodles and bread can provide complex carbohydrates, which not only contain protein, dietary fiber and vitamins, but also provide lasting energy. Red beans, black beans, cowpeas and lentils are rich in protein, calcium, dietary fiber and other nutrients, which are excellent sources of heat. Tofu and lobster sauce are made of soybeans, which are suitable for salads, stews, stir-fry and soup. A meal of brown rice and beans, or any combination of grains and beans, can provide complete protein, but it contains no cholesterol and almost no saturated fat.
2. Dairy products
Adults should pay attention to the fat content of dairy products when they let their children eat dairy products. It is best for children aged 3-6 to drink skimmed milk with a fat content of 1%, because skimmed milk not only contains no saturated fatty acids and cholesterol, but also provides protein, calcium and vitamin D. In short, in the diet of children aged 0-6, the less fat the milk, the better. Milk-free foods, such as soybean milk, rice paste and almond dew, can be seen everywhere in the market.
3. Fish, meat and eggs
Fish is an important source of unsaturated fat. Experts recommend eating fish at least 2-3 times a week. However, at present, the pollution of heavy metals such as mercury in fish food is high in society, so parents should make more efforts in purchasing and screening. Whether in the diet of children or adults, the quality of meat is very important. Animals raised on the grassland are rich in saturated fat, and these animals are fed less hormones and antibiotics than those raised conventionally. In addition, protein is a good source of protein, which contains neither fat nor calories. Egg yolk is an important source of vitamins and minerals (such as iron and calcium) in children, and children can take part of it every day.
4. Vegetables and fruits
The contents of vitamin C and β -carotene in vegetables and fruits are generally high, so children should include 2 ~ 3 servings of green leafy vegetables in their daily diet. The cooking time of green leaves should be shortened as much as possible to ensure that nutrients are not lost. In addition, seasonal fruits should be chosen as much as possible to avoid children being affected by some oxytocin.
5. Seasonings and snacks such as oil, sugar and salt.
Among all kinds of edible oils, the healthiest oils are sesame oil, olive oil, corn oil, linseed oil and unsaturated vegetable oil, but children should not eat more and put less when cooking. Vegetable oil is much healthier than animal oil, but no matter what kind of oil, it should be in moderation. Refined sugar is a single carbohydrate. Although it is high in calories, it has no nutritional value. Children's diet should contain a lot of complex carbohydrates, mainly in grains, beans and vegetables. So you can choose some fresh fruits or juices as children's desserts and eat less sugar. Refined salt is salty, which will make food with normal salt content tasteless, so add less salt when cooking. In most cases, snacks can only satisfy children's appetite for a short time, and can't provide all kinds of nutrients needed for children's physical development. Eating too much will spoil your child's appetite for other foods, so you must control the amount of snacks you give your child.
(B) the basic principles of dietary collocation
1. The main and non-staple foods are reasonably matched and varied.
Children don't have to eat every meal, and their self-regulation ability is far better than that of their parents. Even if children eat less on a certain day or meal, they often make up for it twice in the next few days. Therefore, as long as the child develops normally and does not exceed or fall below the normal level, parents should let the child adjust himself and avoid forcing the child to eat. Many parents complain that they don't know how to change their children's eating habits at every meal. In fact, as long as the following three points are roughly met: provide a staple food with sufficient calories, provide a vegetable or fruit, and provide green leafy vegetables with various cooking methods.
2. Appropriate proportion of nutrients
In children's daily diet, we should try our best to ensure that protein, fat and sugar in food account for 65,438+02% ~ 65,438+04%, 25% ~ 30% and 55% ~ 60% of the total calories respectively, and we must try our best to avoid foods with high calories and single nutrition, such as puffed food. It sounds complicated to arrange three meals a day, but in fact, just ensure the following four points: 3 ~ 5 servings of green or yellow vegetables, preferably some of them are raw; 2-3 portions of fruits, at least half of which are raw, and fruits and vegetables can be eaten alternately; 2-3 parts of leguminous plants, such as kidney beans, peas and lentils; More than 2 servings of whole wheat bread, biscuits, cereals or pasta.
(3) principles of diet, cooking and hygiene
All foods should pay attention to maintaining the nutrients in the cooking process to avoid the loss of nutrients due to some improper operations. For example, don't wash rice too often, don't wash rice with hot water, and don't rub rice with your hands; When making pasta, put less or no alkali; It's best to wash vegetables first, and then cut them. Don't soak vegetables for a long time when washing them, and don't store the bought vegetables in the refrigerator for a long time. For tomatoes, carrots, cucumbers, apples, pears and other fruits and vegetables, there are more vitamins and minerals in the peel than in the pulp, so try to eat them even with the skin; When cooking ribs soup, you can add some vinegar to let the calcium in the bones dissolve in the soup; Fried food will seriously destroy the nutritional components of food, and try to let children eat less; Wait a minute.
Third, suggestions for cultivating children's good eating habits
Environmental creation
Children can eat more happily in an indoor environment with sufficient light, good air circulation, suitable temperature and elegant environment. If conditions permit, parents can also ask their children to help them choose dishes, prepare dishes, set the table and clean up the dishes, so as to improve their sense of accomplishment and make their meals more enjoyable. Avoid TV and telephone interference when eating. Parents can pray or meditate with their children for a few minutes before meals to help them form a sense of gratitude and belonging. In addition, even if children accidentally spill food or make mistakes in table manners, parents should not criticize or scold them directly at the table, and should let their children continue to eat in a relaxed state.
(2) Diversification of cooking methods
Good-looking and interesting food can often attract children's attention. In the process of making children's meals, we should not only keep the color, fragrance, taste and shape of the food suitable for children's digestive ability and psychological characteristics of eating, but also be creative and make various foods with unique shapes to promote children's appetite. For example, a cartoon platter full of childlike interest can successfully attract children's interest and stimulate their desire to eat.
(3) control snacks and eat on time.
A regular life is a healthy life. Therefore, children's daily meal time should be fixed in a period of time, which is conducive to children's digestion and absorption of food nutrition and ensure healthy growth. In addition, parents should control the number and time of snacks their children eat, and not let them eat. Otherwise, children will not feel hungry, and then lose appetite, which will eventually lead to the loss of various nutrients needed for the growth and development of the body.
Nowadays, people's understanding of healthy diet culture is getting higher and higher. Everyone has his own opinions, but the basic idea is the same: a healthy diet should contain less saturated fat and refined sugar, but more carbohydrates, lean protein and unsaturated fat. For children, reasonable nutrition and balanced diet are fundamental and foundation, which will escort their healthy childhood and the long road of life in the future!
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