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School-aged children are minors from 6 to 18 years old. School-age children are in a special physiological stage, grow rapidly, and need adequate nutrition to ensure healthy growth. School-age childhood is also a critical period in the formation of a person’s eating behavior and lifestyle. Cultivating healthy eating behavior and lifestyle from this stage will benefit lifelong .
5 Balanced Diet Guidelines
01
Proactively participate in food selection and preparation to improve nutrient availability
School-age children are at a critical time to acquire knowledge, build beliefs and form behaviors, families, schools and social factors play a crucial role in this. Nutrient nutrition is closely related to dietary nutrient intake and health status. School-aged children should take the initiative to learn about nutrition and health, and build the belief that they are responsible for their own health and behavior; actively participate in food selection and preparation, and gradually acquire relevant skills. Families, schools and societies should build healthy food environments to help them improve nutrient nutrition, develop healthy eating behaviors, make correct nutritional decisions, and maintain and promote their own nutrition and health.
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Health Knowledge “Place the Keys”
● Learn about food nutrition. Understand food, understand the relationship between food and the environment and health, understand and inherit Chinese food culture; fully understand the importance of reasonable nutrition, and establish a belief in being responsible for one’s own health and behavior.
● Actively participate in food selection and preparation. Can read food labels, buy and prepare food with family members without wasting food, and can mix and match food.
● Homes and schools build healthy food environments. In addition to providing a balanced diet, school-age children should be encouraged and supported to improve nutritional nutrition and develop healthy eating behaviors through nutrition education, behavior demonstrations, and formulating food rules.
02
Eat a good breakfast, choose snacks reasonably, and cultivate healthy eating behaviors
Three meals a day, regular rations, and eating patterns are Basic requirements to ensure the healthy growth of school-age children. You should eat breakfast every day, and eat a good breakfast. The breakfast food should include three or more types of foods such as cereals and potatoes, vegetables and fruits, animal foods, milk beans and nuts. Choose nutrient-dense foods in moderation for snacks. When eating out, pay attention to reasonable collocation and eat less foods high in salt, sugar and fat. Eat a light diet, not picky eaters, not overeating, and develop healthy eating behaviors.
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Health Knowledge “Place the Keys”
● Eat light, not picky eaters, not overeating, and develop healthy eating behaviors.
● Have three meals a day, regular rations and regular diet.
● Breakfast foods should include three or more of the four types of foods, including cereals and potatoes, vegetables and fruits, animal foods, dairy, soybeans and nuts.
● Small snacks can be eaten between meals, choosing clean, nutrient-dense foods as snacks.
● When eating out, you should pay attention to reasonable matching, and eat less foods high in salt, sugar and fat.
03
Drink milk every day, drink plenty of water,
No sugary drinks, no alcohol
Dairy products are nutritious and a good food source of calcium and high-quality protein. Adequate drinking water is the basic guarantee of body health and helps maintain physical activity and cognitive ability. School-age children should consume at least 300g of liquid milk or an equivalent amount of dairy products every day. Many times, white water is preferred. Drinking is harmful to health. Frequent consumption of sugar-sweetened beverages increases the risk of dental caries and obesity.School-age children are in the stage of growth and development, so drinking and alcoholic beverages should be prohibited; sugar-sweetened beverages should be avoided, and sugar-sweetened beverages should not be used instead of water.
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Health Knowledge “Place the Keys”
● Drink milk every day, 300ml or more of liquid milk or equivalent amount of dairy products per day.
● Actively drink enough water, 800~1400ml per day, white water is the first choice.
● Do not drink or drink less sugar-sweetened beverages, let alone replace water with sugar-sweetened beverages.
● Alcohol and alcoholic beverages are prohibited.
04
More outdoor activities, less screen time, more than 60 minutes of moderate-to-high-intensity physical activity per day
Active and regular physical activity and adequate sleep are essential Conducive to the normal growth, development and health of school-age children. School-age children should accumulate at least 60 minutes of moderate-to-high-intensity physical activity per day, mainly full-body aerobic activity, with at least 3 days of vigorous-intensity physical activity per week. Be diverse in physical activity, including exercises that build muscle strength and/or bone health 3 days a week, and master at least one motor skill. Do more outdoor activities, limit screen time to 2 hours a day, and ensure adequate sleep. Families, schools and societies should create positive physical activity environments for school-age children.
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Health Knowledge “Place the Keys”
● Accumulate at least 60 minutes of moderate-to-vigorous physical activity each day.
● At least 3 vigorous-intensity physical activity, 3 resistance and bone-building activities per week.
● Increase outdoor time.
● Reduce your sedentary time to no more than 2 hours of screen time a day, the less the better.
● Ensure adequate sleep.
05
Regularly monitor physical development
Maintain an appropriate weight gain
Both undernutrition and overweight and obesity affect children’s growth, development and health. School-age children should establish a scientific view of health, correctly understand their body shape, measure their height and weight regularly, ensure proper weight gain through reasonable diet and adequate physical activity, and prevent nutritional deficiencies and Overweight and obese.
For children who are already overweight and obese, should control the total energy intake and gradually increase the total energy intake on the basis of ensuring appropriate weight growth. Physical activity time, frequency and intensity. Families, schools and society should jointly participate in the prevention and control of childhood obesity.
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Health Knowledge “Place the Keys”
< span>● Regularly measure height and weight to monitor growth and development.
● Correctly recognize the body shape and scientifically judge the weight status.
● A reasonable diet, active physical activity, and prevention of undernutrition and overweight and obesity.
● Individuals, families, schools, and society participate in the prevention and control of childhood obesity.
Balanced Meal Abacus for Chinese Children (2022)
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Balanced Meal Pagoda for Chinese School-aged Children (2022)
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Source of content:
< p>People’s Health Publishing House publishes “Dietary Guidelines for Chinese School-aged Children (2022)”
Edited by: Chinese Nutrition Society
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