[Medical Q&A] How should children’s diet be matched to ensure their healthy growth?

Planner: Chinese Medical Association

Reviewer: Chen Wei, Chief Physician, Peking Union Medical College Hospital, Chinese Academy of Medical Sciences

Children's healthy growth is inseparable from a reasonable diet. A balanced diet can provide children with the nutrients they need to support their physical development, immune system function and the energy they need for daily activities. To ensure that children get adequate nutrition, parents need to pay attention to food diversity and nutritional balance.

Protein is essential for children's growth and development. It helps repair body tissues and enhance immunity. Children can get enough protein from lean meat, fish, eggs, dairy products and soy products. Carbohydrates are the main source of energy. It is recommended to choose foods rich in complex carbohydrate index such as whole grains, vegetables, fruits and beans, and avoid excessive intake of refined sugar and processed foods to avoid affecting health.

Healthy fats are also important for children's brain development and immune system. Foods such as deep-sea fish, nuts, seeds and avocados are rich in healthy fats, which help improve children's cognitive ability and physical health. In addition, calcium is essential for the development of children's bones. Various dairy products, tofu, dark green vegetables and calcium-fortified plant milk are all good sources of calcium. Daily outdoor exercise and exposure to sunlight provide vitamin D, which is the material basis for promoting calcium absorption.

Vitamins and minerals also play an important role in children's immunity, vision and bone development. Diversified foods, fresh fruits, vegetables and whole grains are rich in various vitamins and minerals, animal liver, carrots and green leafy vegetables are rich in vitamin A, and oranges and tomatoes provide rich vitamin C.

In addition to food, water intake is equally important. Children should ensure adequate water intake and avoid various sugary drinks. Maintaining a diverse diet and balanced nutrition can help children grow healthily and lay a good foundation.