Weight management for preschoolers

In view of the goal of "Healthy China 2030", chronic disease management has been the hottest topic in the medical and health fields in recent years, and chronic disease conditioning centers such as sub-health conditioning and diabetes reversal have emerged in an endless stream. The 2020 "Report on the Nutrition and Chronic Disease Status of Chinese Residents" shows that the problem of overweight and obesity among Chinese residents continues to become prominent. The overweight and obesity rates of adults aged 18 and above reached 34.3% and 16.4%, respectively. Compared with 2002, they have increased by 11.5 and 9.3 percentage points, respectively, and are still growing exponentially. Therefore, it is recommended to regularly monitor the height/height and weight growth curves. Under the premise of not affecting the normal development of preschool children, overweight and obese children should control the rate of weight gain, and thin children need to exclude diseases to ensure adequate nutrition intake. It is recommended to comprehensively manage diet, exercise and sleep, and medication and surgical treatment are usually not recommended.

Preschool children (3-6 years old) are in a critical period of growth and development. Reasonable dietary management is crucial to their healthy growth. The following introduces the key points of management from multiple aspects:

Food selection: should be varied and balanced. Choose grains such as rice and wheat, and combine them with whole grains such as corn and oats; choose lean meat, fish, shrimp, and beans as protein; eat more vegetables and fruits of different colors; ensure 350-500 ml of milk and dairy products every day, choose low-sugar or sugar-free, and eat nuts in moderation.

Cooking methods: more steaming, boiling and stewing, less frying and pan-frying. Control the amount of oil, salt and sugar, 20-25 grams of oil per day, no more than 3 grams of salt, and eat less high-sugar foods.

Meal arrangements: Establish a regular meal system, with 3 meals and 2 snacks per day. Set a fixed meal location and time, create a quiet and pleasant atmosphere, and encourage independent eating.

Food hygiene: Ensure that the food is fresh and hygienic, separate raw and cooked kitchen utensils, and disinfect them. Guide children to develop the habit of washing hands before and after meals.

Nutrition education: teach children nutrition knowledge through story picture books and games, take them to buy ingredients, participate in cooking, and increase their interest in food.

Sports for preschool children aged 3-6 should be fun and promote all-round development. You can refer to the following guidelines:

Basic principles: Follow the principle of moderation and increase the intensity gradually, and arrange according to individual differences. Ensure a safe exercise environment and take good protection. Encourage parents and children to exercise together, and enhance companionship and support.

Type of exercise

Aerobic exercise: such as brisk walking, jogging, swimming, at least 3 times a week, 20-30 minutes each time, to exercise your cardiopulmonary function.

Balance and coordination exercises: such as walking on a balance beam and standing on one leg, 10-15 minutes a day, to improve balance and coordination.

Strength exercises: Use climbing frames and push-ups (kneeling position) 2 to 3 times a week for 10 to 15 minutes each time to build muscle strength.

Agility exercises: Play chasing games or throw and catch a ball for 15-20 minutes a day to improve your reaction skills.

Exercise time: At least 120 minutes of outdoor activities every day. In case of bad weather, 60 minutes of indoor exercise is also required. The exercise time is 10-11 am and 3-5 pm.

Sleep management: Ensure 10-13 hours of sleep, which is beneficial to metabolism and hormone balance. Reduce screen time, avoid sitting for long periods of time, and participate in more interactive games.

Parents should set a good example by developing healthy eating and exercise habits. Encourage children to try new foods, create a positive atmosphere, and avoid overemphasizing weight.