Since I have a baby, I have been thinking about taking good care of the child's stomach, so that the child can eat healthy and nutritiously, and only by balanced nutrition can he grow taller and stronger. But I am not a professional nutritionist , and I can't read the boring knowledge. What should I do?
Don’t worry, you can learn the following methods, the nutrition is basically balanced.
" Dietary Guidelines for Chinese Residents " is a food-based dietary guide, which recommends a balanced diet. It is suitable for special groups such as infants, preschool children, teenagers, pregnant women, and the elderly, as well as general groups over 2 years old
, providing healthy/reasonable dietary guidance for all groups to promote national health and chronic disease prevention .
The first suggestion of the dietary guide is to diversify foods and make reasonable combinations. Balanced diet is the basic principle of ensuring human nutrition and health. Diversity of food is the basis of a balanced diet, and reasonable combinations are the guarantee of a balanced diet. Therefore, if you want your child to grow up healthily, you must learn to have diverse foods and match them reasonably. So what should we do? The average intake of more than 12 kinds of foods per day, and more than 25 kinds per week, and reasonably match three meals a day. Even if you are not a nutritionist, you can ensure the health of your baby.
The types and quantities of nutrients and other beneficial ingredients contained in different categories of foods are different. Except for breast milk fed to babies within 6 months of age, there is no natural food that can meet the energy and all nutrients needed by the human body. Only a diet composed of a variety of foods can meet the body's needs for energy and various nutrients. So don’t ask again, what should I eat for my kids! It is healthy to mix multiple foods together and reasonably.
Many people think it’s a bit too much to consume 12 kinds of foods every day? Actually, it’s not much at all, it’s very easy to implement. Just look at the table below and you’ll know.
Food categories | Average intake of species per day | At least intake of species per week | Can be at least intake of species per week |
Cece, potatoes, mixed beans https://www. ml13 | 3 | 5 | |
vegetables, fruits | 4 | 10 | |
animal Poultry, fish, eggs | 3 | 5 | |
3milk, soybeans, nuts | 2 | 5 | |
Total | 12 | 25 |
3 meals a day, eating 12 kinds of food is very easy to achieve, 3-5 kinds of breakfast, 4-6 kinds of lunch, 4-5 kinds of dinner, 1-2 kinds of snacks, and a little bit of each type of food, instead of eating only a few kinds of ingredients.
In addition to the variety of ingredients, it also needs to be properly matched. Reasonable match refers to the rational distribution of food types and weights in three meals a day. How to reasonably match three meals a day, the basic principles are the combination of thickness, meat and vegetables, and the combination of depth and shallow. Taking the dietary guide for children aged 2-5 as an example, you can see what foods to eat and how much to eat, but each child has a special situation and you need to consult a professional in the specific situation.
Picture source: "Diet Guide for Chinese Residents"
Reasonable combination is difficult and requires professional nutritionist guidance. However, the food is diverse, and eating 12 ingredients every day can be achieved. From now on, we set a small goal for ourselves and our family, and eat enough 12 ingredients every day.
