What is the most reasonable way to eat three meals a day? Many parents have made a mistake. Be careful that the more supplements you give your children, the worse they will be.

It is summer vacation, and we are not as busy as we were in school and can only "eat whatever we want". So many parents start to give their children extra "tonic" food, with meat and fish for three meals a day, stewing today and boiling tomorrow, and increasing nutrition in various ways. But is this kind of "tonic" food really feasible?

Everything is excessive or insufficient. If a child suddenly consumes a large amount of food, it will increase the burden on the digestive tract and affect digestion and absorption, leading to abdominal pain, diarrhea, bloating and other problems . The energy required for digestion may also increase due to the sudden entry of a large amount of food into the gastrointestinal tract. At this time, the body's blood will be diverted to the gastrointestinal tract, causing a corresponding reduction in blood supply to the brain, reducing learning efficiency.

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1

How should three meals a day be combined?

Do you need snacks in addition to the main meals?

Children's daily diet should include cereals and potatoes, vegetables and fruits, meat, eggs, milk and legumes. It is recommended to consume an average of more than 12 kinds of food per day and more than 25 kinds of food per week .

Eating more cereals can provide sufficient energy. It is recommended to eat 200 to 300 grams a day. Choose coarsely processed cereals and try not to eat refined rice and white flour, because they will lose a lot of vitamins after processing. You can eat about 100 grams of potatoes, yams and other potatoes.

Eat more fruits and vegetables to ensure adequate daily intake of vitamins, and appropriate intake of high-quality proteins such as lean meat, eggs, milk, etc. Take 20-25 ml of oil per day, do not exceed 5 grams of salt per day, and do not add more than 25 grams of sugar, such as white sugar .

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In addition, you can add snacks according to your child's feelings. Choose easily digestible foods, such as yogurt, bean porridge, oatmeal porridge, small slices of bread and fruit. Don't eat too much, just enough to make your child feel less hungry. If you add snacks after dinner, it's best to go to bed at least 1 hour before going to bed , and don't eat foods that contain too much water.

2

Is it necessary to take nutritional supplements?

If the child has a normal appetite, it is recommended that he or she obtain balanced nutrition from the daily diet. Blindly giving children nutritional supplements will make them think that they don’t need to eat well after taking nutritional supplements.

If the child is in the period of illness, such as a cold or other illness that affects normal eating, some nutritional supplements can be appropriately supplemented . Depending on the child's situation, you can add a variety of nutrients or whey protein powder to them to meet the child's needs for macronutrients and micronutrients.

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Parents are reminded not to buy nutritional supplements on their own. It is recommended that they go to the nutrition department of the hospital and make a choice after assessing their child’s nutritional status.

3

Hot weather

How to ensure food hygiene when cooking?

In summer, parents should pay attention to the following points when cooking:

1. After purchasing, the ingredients should be properly stored. Animal food and plant food in the refrigerator, that is, fish, meat, vegetables and fruits should be stored separately;

2. Prepare raw and cooked vegetables separately, including knives and cutting boards;

3. Food should be fully heated before eating, especially animal food, such as meat, fish, and eggs.

4. Pay attention to the cleanliness of the refrigerator, because the refrigerator is the main place for storing food. Whether it is hygienic will affect the freshness of the food. Expired food should be cleaned out in time;

5. Do not buy cooked food that is not sealed, including salads and cold dishes;

6. Wash your hands thoroughly before cooking to ensure that the food you eat is relatively sterile.

Expert of this article: Ye Sa, chief physician of the Nutrition Department of Zhejiang Provincial People's Hospital

Source: Popular Science China Medical Health Project

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