Peking Union Medical College doctor says: Your child is not growing taller? Seize the spring growth season!

In April, everything grows. Spring is also a period of rapid growth for children. A reasonable and balanced diet can help children grow up healthily. How can parents ensure that their children have a reasonable and balanced diet so that their children can grow up "as expected"? Today, follow the endocrinologist of Peking Union Medical College Hospital to learn the secrets of children's growth -

About the author: Ke Xiaoan

PhD student in Endocrinology, Peking Union Medical College Hospital, Class of 2021. Research interests: hypothalamic-pituitary diseases, and diseases related to children's growth and development.

Audit expert: Duan Lian

Deputy Chief Physician of the Department of Endocrinology, Peking Union Medical College Hospital, specializes in the diagnosis and treatment of endocrine and metabolic diseases.

Healthy diet is the foundation

Watching TV while eating

Inappropriate snacking and drinking

Partial eating, dieting, overeating, etc.

......

According to the survey, the above bad eating habits are common among children in my country. These bad habits will affect food intake or dietary structure, and have a negative impact on the healthy growth of children. Parents need to pay close attention to, actively guide, and promptly correct their children's bad eating habits to cultivate their children's healthy eating habits.

Some proactive ways can help children develop healthy eating habits, such as teaching them to recognize food, participating in the selection and preparation of food, obtaining food by participating in simple gardening work, etc. Parents are role models for their children and must set an example and establish good eating habits.

A healthy diet is key

A healthy diet generally requires a variety of nutritious foods from different food categories every day. The food you eat should contain very little added salt, added sugar or sweeteners.

Fat and cholesterol

Fat intake should be mainly polyunsaturated fatty acids and monounsaturated fatty acids. There is no limit on fat and cholesterol intake for children under 2 years old. Children over 2 years old should minimize the intake of trans or saturated fatty acids. It is recommended to use soybean oil, olive oil and other cooking oils for cooking. Fat and cholesterol can be obtained from foods such as nuts, eggs, and avocados.

protein

Protein is one of the sources of energy for children and is usually obtained from animal products. When choosing and preparing meat, poultry and other high-protein foods, try to choose low-fat or fat-free meats.

Fruits and vegetables

Fruits and vegetables of various colors should be consumed daily. It is recommended to consume whole fruits instead of juice, which usually lacks the fiber contained in whole fruits and has no nutritional advantage. No more than half of the recommended daily fruit intake should be 100% juice. Excessive intake of juice may cause tooth decay, diarrhea, malnutrition and other problems.

carbohydrate

Carbohydrates are an important source of energy. Sufficient carbohydrate intake helps transport vitamins, minerals and trace elements. It is recommended to consume grains, and at least half of them should be whole grains. Whole grains contain fiber, multiple B vitamins, iron, magnesium and minerals such as selenium. Whole grains include whole wheat or cracked wheat, oats or oatmeal, rye, barley, corn, brown rice or wild rice, and quinoa.

dairy

Dairy products include animal milk and other foods made from milk, such as cow's milk and goat's milk. Children aged 2 to 8 should drink at least 2 to 3 cups of milk (about 480 to 720 mL) a day, and children and adolescents aged 9 to 18 should drink at least 3 cups (about 720 mL) a day, and eat more calcium-rich foods. When using yogurt instead of milk, you can choose low-sugar or low-fat yogurt. Among plant milks, soy milk has the most similar nutrients to milk.

snack

Healthy snacks include fresh fruit, cheese, whole-wheat crackers or bread products, milk, raw vegetables, 100% juice, and sandwiches. Candies, biscuits and other sugar-added products are associated with the occurrence of dental caries and obesity, and children under 2 years old should avoid them.

drinks

In addition to natural pure milk, plain water without flavoring, sweeteners and carbonation is the best drink for children. Sugar-sweetened beverages (such as juice, sweetened tea and coffee) are the main source of added sugar in the diet and an important cause of obesity. They are not recommended. Children under 5 years old should avoid drinking such beverages, and the weekly drinking amount for children aged 5 years and above should not exceed 240 ml. Caffeinated beverages are not recommended for children under 5 years old.

Vitamin and mineral supplements

Healthy children who are growing normally, have a diverse diet, and get enough sunlight do not need routine vitamin and mineral supplements. If parents want to give their children supplements, it is recommended that they consult a pediatric specialist and use a standard pediatric multivitamin supplement.

Chinese Children's Balanced Diet Abacus

The Chinese Children's Balanced Diet Abacus vividly depicts the reasonable combination and matching of children's balanced diet and the basic number of food intake. Different colors represent different food categories, and the number of beads represents the amount of food in the diet. The abacus is divided into 6 layers, from top to bottom, including oil and salt, soybeans, nuts and milk, livestock, poultry, meat, eggs and aquatic products, fruits, vegetables, and cereals and potatoes.

Yellow represents grains, which should be consumed 5 to 6 portions per day;

Green means vegetables, 4 to 5 servings per day;

Blue represents fruit, 3 to 4 servings per day;

Purple indicates animal food, 2 to 3 servings per day;

Champagne means soy, nut and dairy products, 2 servings per day;

Red represents oil and salt, 1 serving per day;

Encourage children to drink boiled water, ensure at least 1 hour of activity every day, and increase the time spent outdoors.

Tips for a healthy diet

Learn about food and learn how to cook;

Eat three meals a day regularly;

Eat moderate snacks and drink plenty of water;

Eat less dessert and exercise more!

Seize the spring growth season, establish good eating habits, and eat a reasonable and balanced diet to help your children grow even faster!

References

[1] Ma Guansheng. Dietary guidelines for school-age children[J]. Chinese School Health (Issue 7):961-963.

[2] Teresa K Duryea, Dietary recommendations for toddlers, preschool, and school-age children. https://www.uptodate.com/contents/dietary-recommendations-for-toddlers-preschool-and-school-age-children. [3] Dariush Mozaffarian, Dietary fat. https://www.uptodate.com/contents/dietary-fat.

Content from: Dr. Ke Xiaoan from Peking Union Medical College said