#千万IP创科普# Please check out the tips on diet, exercise and sleep for your children during the winter vacation!

Winter vacation is a special time for children and adolescents. It is very important to maintain a healthy lifestyle in terms of diet, exercise, rest, etc. A reasonable diet can provide adequate and balanced nutrition to meet the needs of growth and development, enhance immunity and prevent diseases; scientific exercise can promote metabolism, improve physical fitness, cultivate perseverance and teamwork spirit, and reduce the time of using electronic products to protect eyesight; adequate rest can help restore physical strength, promote brain development, improve learning efficiency, stabilize emotions, and lay the foundation for study and life in the new semester.

Diet: Balanced nutrition helps growth

1. Eat regularly and eat right

During the winter vacation, children and adolescents should strictly follow the principle of regular and quantitative meals for three meals a day, ensure that there is a 4-6 hour interval between meals, and avoid overeating.

The types of food should be rich and varied, with at least 12 types of food consumed every day, covering all kinds of food such as cereals, vegetables, meat, eggs, dairy products, beans, etc. The staple food should be mainly cereals, with a focus on the combination of coarse and fine grains, such as coarse grain rice, steamed corn bread with steamed bread, etc., to provide a stable source of energy for the body. Vegetables should be included in every meal, and dark vegetables should account for half as much as possible. Pumpkin, broccoli, green leafy vegetables, etc. are rich in various vitamins and minerals, which enhance the body's resistance. Eat fish, shrimp and meat in moderation and one egg a day to supplement high-quality protein.

2. Control your intake and manage your weight

Control food intake appropriately according to age and activity level, prevent weight gain caused by excess energy, and manage weight well.

3. Control snacks and choose healthy food

Strictly control the intake of snacks, and give priority to fruits, nuts, milk, soy products and other foods. When buying snacks, carefully check the nutrition label and resolutely avoid high-fat, high-salt, and high-sugar foods. It is not advisable to eat snacks half an hour before meals, half an hour after meals, half an hour before going to bed, and when playing or watching TV, so as not to affect the appetite and digestion of the main meal. Brush your teeth or rinse your mouth in time after eating snacks to keep your mouth clean.

4. Drink water properly and avoid smoking and drinking

Ensure adequate water intake. Children aged 6-10 need to drink 800-1000 ml of water every day, and teenagers aged 11-17 need to drink 1100-1400 ml of water every day. Warm boiled water is preferred, and drink less or no sugary drinks.

Smoking is prohibited, and people should stay away from secondhand smoke. Drinking alcohol or alcoholic beverages is prohibited to protect the liver and other organs of adolescents and children that have not yet fully developed, and to safeguard their health.

Sports: Spend the winter vacation full of energy

1. Outdoor activities to keep fit

During the winter vacation, you can arrange about 1 hour of outdoor exercise every day. When the weather is suitable, choose outdoor activities such as walking, running, skipping rope, ball games, etc., and take good warm-keeping measures to prevent catching a cold. Outdoor activities during the day can promote calcium absorption, increase bone density, improve cardiopulmonary function and strengthen physical fitness. At the same time, you can stay away from electronic devices, reduce eye time, protect eyesight and prevent myopia.

2. Indoor sports, various options

If outdoor conditions are not good, you can do indoor exercises to stay active.

In terms of strength training, you can do jumping jacks to exercise the lower limbs and waist and abdominal muscles, push-ups to strengthen the upper limbs and pectoralis major muscles, sit-ups and plank support to exercise the core muscles, squats to enhance the strength of the thighs and buttocks, and raise your legs high to exercise the whole body.

For full-body exercises, you can choose rope skipping and adjust the intensity and frequency according to your age. You can also choose aerobics to combine entertainment and exercise.

You can also do coordination exercises such as jumping in place with your legs crossed and balance exercises such as standing on one leg with your eyes closed.

3. Warm up and stretch, exercise safely

Before exercise, be sure to warm up, wear appropriate sports equipment, choose a well-ventilated space to exercise, follow the principle of moderation, and avoid injuries caused by excessive exercise. After exercise, pay attention to relaxing your muscles, replenish water in time, and keep your body in good condition.

Rest: Regular work and rest protects health

1. Get enough sleep and have a regular schedule

Sufficient sleep is essential for the growth, development, and physical and mental health of children and adolescents. Primary school students should get 10 hours of sleep a day, junior high school students should get no less than 9 hours, and high school students should get no less than 8 hours.

Parents should help their children develop a fixed schedule, urge them to go to bed early and get up early, and avoid staying up late. Create a quiet, comfortable, dark and temperature-appropriate sleeping environment, reduce the use of electronic products before going to bed, and avoid blue light interfering with sleep. Cultivate a relaxing habit before going to bed, such as reading a relaxing book or listening to soft music, to help children fall asleep quickly and improve sleep quality.

2. Use your eyes scientifically and combine work and rest

Arrange study and leisure time properly to avoid overwork. Pay attention to eye hygiene during study and strictly follow the "20-20-20" principle, that is, every 20 minutes of continuous eye use, you should look up and look at an object 20 feet (about 6 meters) away for more than 20 seconds to give your eyes a full rest.

Reduce sitting time, get up and move around regularly, stretch your body, promote blood circulation, and prevent muscle fatigue and stiffness.

Encourage children to actively participate in housework, cultivate interests and hobbies, and other activities to enrich their holiday life, combine work and rest, and be happy physically and mentally.

Winter vacation is a precious period for children and adolescents to recuperate their bodies and minds and accumulate energy. Parents should actively guide and supervise their children, help them develop healthy living habits from the perspectives of diet, exercise, rest, etc., so that children can spend a healthy, safe and happy winter vacation and inject full vitality into their study and growth in the new semester.