On May 19, the “Dietary Guidelines for Chinese School-aged Children (2022)” (hereinafter referred to as the “Guidelines”) organized by the Chinese Nutrition Society was officially released. On the spot, scientific, authoritative and targeted dietary guidance was put forward for school-age children’s dietary behavior and physical activities.
Age 6-18 is a critical period
Gong Guoqiang, deputy director of the Food Department of the National Health Commission, pointed out that in recent years, the nutrition and health of school-age children in my country have been greatly improved, but There are still many problems. On the one hand, nutritional deficiencies still exist in school-age children, and insufficient intake of micronutrients such as calcium, iron, and vitamin A is still very common. On the other hand, the detection rate of overweight and obesity continues to rise, and the growth trend is obvious.
School-aged children are minors from 6 years old to under 18 years old. Ma Guansheng, vice chairman of the Chinese Nutrition Society and deputy director of the expert committee for the revision of the new “Guide”, said that during this period, children grow and develop rapidly, and adequate nutrition is the material basis for their normal development of intelligence and physique, and even lifelong health. At the same time, this is also a critical period for the formation of a person’s eating behavior and lifestyle, and developing a healthy eating behavior and lifestyle from an early age will benefit them for life.
“School-aged Children’s Edition” adds 5 new guidelines
The “Guidelines” released this time are based on the “Dietary Guidelines for Chinese Residents (2022)”, according to the The following five principles have been added:
1. Actively participate in food selection and preparation, and improve nutrient nutrition
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.
2. Eat a good breakfast, choose snacks reasonably, and cultivate healthy eating behaviors
Light diet, not picky eaters, partial eclipses, and 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, and milk, soybeans and nuts.
Small snacks can be eaten between meals, choosing clean, nutrient-dense foods as snacks.
When eating out, pay attention to reasonable collocation and eat less foods high in salt, sugar and fat.
3. Drink milk every day, drink enough water, do not drink sugar-sweetened beverages, and prohibit alcohol
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.
4. More outdoor activities, less screen time, more than 60 minutes of moderate-to-high-intensity physical activity per day
At least 60 minutes of moderate-to-high-intensity physical activity should be accumulated every day.
At least 3 times a week of vigorous-intensity physical activity, 3 times of resistance activity, and bone-strengthening activity.
Increase outdoor time.
Reduce the time spent sitting, and the screen time should not exceed 2 hours a day, the less the better.
Ensure adequate sleep.
Parents, schools, and communities work together to create a positive physical activity environment that encourages children to master at least one motor skill.
5. Regularly monitor physical development and maintain proper weight growth
Regularly measure height and weight to monitor growth and development.
A correct understanding of body shape and scientific judgment of weight status.
Rational diet and active physical activity can prevent undernutrition and overweight and obesity.
Individuals, families, schools, and society participate in the prevention and control of childhood obesity.
Ma Guansheng explained that eating a nutritious breakfast can not only improve children’s cognitive ability, but also reduce the risk of overweight and obesity; studies have found that dairy products can promote bone health in school-age children, while water intake Deficiency will affect children’s cognitive ability, so the new version of the “Guide” puts forward clear recommendations for school-age children to consume enough dairy products and drink enough water every day.
In addition, outdoor activities are beneficial to the physical and mental health of school-aged children, and can also play an important role in preventing myopia, so the new version of the “Guide” also puts forward suggestions for children to complete a certain amount of moderate-intensity physical activity every day .
Customized Three Balanced Diet Pagodas
According to the content of the new version of the “Guide”, combined with the actual situation of Chinese children’s diet, the Chinese Nutrition Society has also “tailored” 6- A balanced diet pagoda for children aged 10, 11-13, and 14-17. Different age groups have different nutritional needs.
In terms of salt and oil intake: 6-10 year olds consume less than 4 grams of salt and 20-25 grams of oil per day; 11-13 year olds and 14-17 The age group is less than 5 grams of salt and 25-30 grams of oil per day.
In terms of water consumption: the daily water consumption of the three age groups varies, respectively 800-1000 ml, 1100-1300 ml, and 1200-1400 ml per day.
In terms of nut intake: the 6-10-year-old age group has a daily intake of 50 grams, while the 11-13-year-old and 14-17-year-old age groups have the same recommended daily intake. increased to 50-70 grams.
In addition, the recommended daily intake of cereals and fruits has something in common, that is, the recommended intake of the three age groups gradually increases according to the age from young to old; The recommended intake, the same number for the three age groups, is 300 grams per day.
The intake requirements for soybeans, livestock and poultry meat, aquatic products, eggs, vegetables, and potatoes are also adjusted according to the actual nutritional needs of different age groups.
Text/Reporter Lei Ruotong