It is a traditional concept to eat well for good health. This statement itself is not a problem, but in the understanding of the word “eat well” people tend to have many misunderstandings. For example, the most critical, eat well is not the same as eating more, eat well is not the same as eating more meat, eat well is not the same as eating more, eat well is not the same as eating more snacks. Eating well should mean eating reasonably, including the proportion of each nutrient and the amount of reasonable. Zhao Dongmei, Children’s Health Care Institute, Jinan Children’s Hospital
Since one of the common side effects of the drugs used to treat attention deficit hyperactivity disorder (ADHD), whether methylphenidate or tomoxetine, is that it affects the child’s appetite for food, which may lead to a decrease in food intake, causing parents to be distressed and worry about the child’s physical condition. See the recommendations of nutrition experts.
First, a set of data is given.
The daily dietary composition of children aged 6-9 is: 350 grams of cereals, 100-125 grams of fish, meat and poultry, 50 grams of eggs, 20-30 grams of soybeans or soybean products, 300 grams of vegetables, 50-100 grams of fruits, 10-15 grams of vegetable oil, and 250 grams of milk or milk products.
The daily dietary composition of children aged 10-12 is: 400 grams of cereals and grains, 125-150 grams of fish, meat and poultry, 50-75 grams of eggs, 30-40 grams of soybeans or soybean products, 400 grams of vegetables, 50-100 grams of fruits, 10-15 grams of vegetable oils, and 250 grams of milk or milk products.
It should be noted that the amount and proportion of each nutrient to be eaten each day is approximately as above, and need not be completely precise.
Let’s see how much of the above data is actually eaten in life.
A, cereals and grains
The source is mainly rice, noodles, bread, all kinds of grains and cereals, etc. It is recommended to add some grains and cereals, such as corn, sweet potatoes, purple potatoes, yams, taro, etc..
If grains and cereals only eat rice, the intake of 100-150 grams per meal is enough, so how much is 100 grams of rice? If you scoop it up with a spoon, 3 spoons full is 100 grams.
It should be mentioned here that potatoes and roots belong to the root category and have a high starch content, so it is more appropriate to include them in the cereal category than in the vegetable category. So if your child doesn’t like rice and loves sweets, you can consider eating potatoes or mashed potatoes. Each meal in fact, the intake of such a large sweet potato is about the same.
Two, fish, meat, poultry
This part is, to put it bluntly, meat, meat dishes, providing protein and fat. It is recommended that chicken, fish, pork, beef, shrimp and other different meats pay attention to change the consumption, type change, cooking taste change, in order to try to ensure that the child’s appetite.
III. Eggs
A total of 1-2 eggs per day can be cooked in a variety of ways, such as boiled eggs, scrambled eggs (scrambled eggs with tomatoes, leeks, peppers), fried eggs (can be made into a fancy omelette), stewed eggs (can be added to other ingredients such as clams), thick eggs (simply a delicious energy train) and so on.
Fourth, soy products
The source is mainly soy milk, tofu or various kinds of beans. For example, 1 cup of soy milk, or the recipe of the day can contain tofu. For example, chicken and tofu cake, in addition to tofu, also contains meat, but also can add all kinds of vegetables, the taste of a variety of soft and sweet, as a snack is also very suitable. The easiest way is to add some beans (mung beans, red beans, black beans, kidney beans, green beans, etc.) to the day’s porridge or rice by the way. Adding mixed grains and vegetables to rice unites nutrition and adds to the taste. What’s more, the more colorful the food is, the more it can promote appetite.
Five, vegetables
A variety of green leafy vegetables to eat, 300-400 grams have a large handful of it. But the problem is that many children do not like to eat vegetables, the strategy is four words: avoid monotony! Enrich the variety of vegetables, cooking methods, and other ingredients. The more children do not like vegetables, the more you should avoid a single serving of fried vegetables put there.
Six, fruit
Fruit intake according to the recommended view, 1 apple, or 1 banana, or 1 orange can be. If you want your child to eat a variety of fruits, you can cut various fruits into small pieces and mix them together. Combine different fruits, add milk, and process in a blender to make a milkshake, which is much healthier and more nutritious than the milkshake from the beverage store.
Seven, vegetable oil
Basically, the daily intake of oil through the normal course of diet is sufficient. The point here is that the butter in bread and desserts is also counted in this category.
Eight, milk or milk products
A box of 250 grams of milk a day can be, if the child does not like milk, can be homemade bread in the family, the right amount of milk powder can be added to the flour.
Nine, snacks
Overall, snacks should be eaten with the main meal interval of about 1 and a half hours to 2 hours, especially within half an hour before the main meal do not eat snacks, which will affect the appetite of the main meal intake. Try to avoid snack intake half an hour before bedtime, mainly because of the fear of affecting digestion and sleep. There are some children who are taking focus on the treatment, may have a poor appetite during dinner at 5-6 pm, but around 7-8 pm appetite is restored, this is the time to consider adding a meal or a snack, so as to ensure the overall caloric intake of the day.
Green light snacks are snacks that can be eaten regularly because they are rich in nutrients, low in fat, salt and sugar, and can provide children and adolescents with the dietary fiber, calcium, iron, zinc, vitamin C, vitamin E, vitamin A and other nutrients needed for physical development, while avoiding excessive intake of fat, sugar and salt, and are recommended to be eaten in moderation every day. Green light snacks include: boiled eggs, sugar-free or low-sugar oatmeal, boiled corn, whole wheat bread, soy milk, fruits (bananas, pears, peaches, apples, citrus, watermelon, grapes), plain fresh milk, plain yogurt, nuts (melon seeds, almonds, pine nuts, hazelnuts), steamed or baked sweet potatoes, unsweetened freshly squeezed fruit juice or fruit and vegetable juice, etc.
Yellow-light snacks are relatively rich in nutrients, but contain moderate amounts of fat, sugar, salt and other ingredients, and are recommended 1-2 times a week. Yellow light snacks include: dark chocolate, dried meat, marinated eggs, fish fillets, cakes, various types of fried beans, marinated dried beans, seaweed pieces, dried apples, raisins, cheese, milk slices, amber walnuts, peanut butter, etc.
In general, not only children, including adults, each meal if in line with the principles of a healthy plate, the basic nutrient needs and caloric needs can be met. That is, one meal a plate, half of the plate is a variety of green leafy vegetables, a quarter of meat and poultry seafood, a quarter of rice and cereals, plus a glass of milk.
You can buy a compartmentalized plate for your child to match his diet with each meal and encourage him to concentrate on finishing it within a certain period of time, and give him a reward if he finishes the plate on time. Pay attention to compliance feeding, that is, according to the size of the child’s own appetite, go with the flow. Don’t threaten to scare your child into eating more, and don’t use special foods, especially unhealthy snacks, to coax your child into eating a regular meal, avoid eating while watching TV and playing, and especially avoid feeding your child while he or she is distracted. At the same time, parents set an example by eating healthy and regular meals, which can also help children establish good eating habits.