2024-03-25 08:35:57
With the changes in modern living habits, children eating out has become a part of many family lives. However, this convenience also comes with some nutritional challenges, especially during the period when children’s bodies are rapidly growing. An unbalanced diet in children often leads to a series of health problems, and may even increase the risk of chronic diseases or cancer in the future.
This delicious food class invites nutritionist Couple Food Diary (FB fan page link), nutritionists Liu Xuemin and Huang Yayu share with you some dietary tips for children when eating out to ensure that children can eat healthily and get adequate nutrition!
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The big nutrition crisis of children eating outside
Nutritionist Huang Yayu pointed out that due to the increase in dual-income families, the proportion of domestic children eating out is getting higher and higher. Whether parents buy it for their children for convenience and quickness, or children buy it themselves, most of the food they eat is highly processed, fried, and high in fat. , high-salt, high-sweet, low-fiber instant foods.
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This period of time for children is at an important stage of physical development, so the increased proportion of children eating outside does bring about some nutritional challenges.
During childhood, the body’s tissues and organs grow regularly. Although they do not grow as fast as during adolescence, due to continued growth and development, children’s nutritional needs must also be balanced and adequate, with sufficient protein, vitamins, minerals and other nutrients. Essential for supporting normal development and health.
Children eating out
Children’s long-term unbalanced diet will increase the risk of chronic diseases or cancer in the future
The most significant impact of long-term unbalanced diet in children is obesity. According to the 2017-2020 National Nutrition Survey, the prevalence rates of overweight and obesity among children aged 7-12 are 11.6% and 15.1% respectively.
Nutritionist Liu Xuemin pointed out that childhood obesity will not only cause cardiovascular problems, breathlessness during physical activity, sleep apnea, bone and joint problems, but also affect children’s mental health, including depression, anxiety and low self-esteem, which will lead to Serial social learning disorders.
In addition, many studies have shown that childhood obesity will not only affect current physical and mental health, but also affect the risk of adult obesity, cardiovascular disease, hyperglycemia, hypertension, hyperlipidemia and other chronic diseases in the future, and even be related to cancer. The incidence rates are highly correlated.
Nutritionist Liu Xuemin emphasizes that parents should help their children establish a correct concept of eating out to prevent obesity and chronic diseases!
Nutritionist shares how children eat outside
Tip 1⟫Enough amount of fruits and vegetables
The most lacking thing when eating outside is the intake of vegetables and fruits. Fruits and vegetables are rich in dietary fiber, minerals and vitamins, which can provide important nutrients for children’s growth and development. It is recommended to consume at least three servings of vegetables and two servings of fruits every day.
Tip 2⟫Choose less seasoned and less processed foods
Highly processed and over-seasoned food may contain a lot of sodium and sugar in the finished product. Therefore, it is recommended that parents choose relatively light and less seasoned original food at buffets when shopping for outings. When eating fast food, replace French fries with salads to reduce excess food. Sodium intake.
Tip 3⟫Avoid large amounts of fried food
Too many fried foods tend to provide empty calories but lack nutritional value. Therefore, try to avoid consuming too much fried food and replace it with other cooking methods, such as steaming, boiling, stir-frying, etc., which not only retains the nutrients of the original food, but also avoids consuming too much fat.
Tip 4: Moderate carbohydrates and avoid refined sugars
Carbohydrates are the main source of energy for children, but children consume too much “refined sugar” through snacks, desserts or sugary drinks. The long-term impact on health cannot be underestimated. It is recommended to choose whole grain foods for carbohydrate types. , such as whole wheat bread, brown rice, pumpkin, etc., and avoid the intake of empty-calorie sweets.
Pictures and text/Good Food Class Editorial Group
Expert Information/Couple Nutritionist
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