Did you know? Open the door┋The classic popular science book on nutrition for students is here!

Written by: Mayila Maimaiti, PhD in Nutrition, Nutrition Technician of the Department of Clinical Nutrition, First Affiliated Hospital of Xinjiang Medical University, and recipient of Xinjiang's first youth talent support project

Reviewer: Tursunjiang Maimaitiming, Vice President and Deputy Secretary-General of Xinjiang Nutrition Society, Professor of Nutrition and Food Safety at Xinjiang Medical University

The "Dietary Guidelines for Chinese Residents (2022)" emphasizes that school-age children should eat a good breakfast, choose snacks reasonably, and avoid drinking sugary drinks on the basis of the general population dietary guidelines. The core recommendations include: actively participate in food selection and preparation to improve nutritional literacy ; eat a good breakfast, choose snacks reasonably, and cultivate healthy eating behaviors ; drink milk every day, eat enough, do not drink sugary drinks, and prohibit drinking .

How to ensure regular and balanced meals?

Eat a good breakfast . For school-age children, the important learning tasks of the day are concentrated in the morning, and the brain consumes a lot of energy, so breakfast is very important. Breakfast food should be diverse and colorful, with appropriate changes in taste. The energy provided by breakfast should account for 25% to 30% of the total energy for the whole day. A nutritious breakfast should include at least three types of cereals and potatoes, meat, eggs and milk, beans and nuts, and fruits and vegetables.

Eat a full lunch . The energy provided by lunch should account for 30% to 40% of the total energy for the whole day. The school lunch includes staple food, meat and vegetables, which can meet the needs of the body. Do not be picky or partial when eating. The nutrition is comprehensive and ensures the energy and nutrient needs for healthy growth.

Dinner should be moderate . The energy provided by dinner should account for 30% to 35% of the total energy for the whole day. Physical activity is less at night, and we are ready to go to sleep, so dinner must be moderate. We should eat more light foods such as vegetables, avoid eating too greasy food, and avoid snacks before going to bed.

Drink less sugary drinks and drink plenty of water. Drinking plain water is the best choice; you can drink "flavored" water, such as lemon slices, mint leaves or apples, drink unsweetened freshly squeezed fruit and vegetable juices in moderation, and drink less sugary drinks.

Many beverages contain a lot of sugar. For example, the sugar content of cola is about 10%, and the sugar added to orange juice is more than 10%. For school-age children, sugary drinks will increase the risk of dental caries, weight gain, short stature, diarrhea, microbial risk allergies and other risks. It can be seen that beverages should be consumed as little as possible. Clean and hygienic white water should be consumed in sufficient quantities every day. On average, 6-year-old children drink 800ml of water per day, 7-10-year-old children drink 1000ml of water per day, 11-13-year-old boys drink 1400ml of water per day, and girls drink 1200ml of water per day. The amount of water should be increased according to the specific situation.

Choose snacks correctly. School-age children have a high metabolism. In order to prevent excessive hunger from affecting their studies and exercise, they can eat some snacks during breaks. Children should try to choose foods with high nutritional quality, such as milk and dairy products, fruits or nuts, and eat snacks less frequently and in smaller quantities. The "Guidelines for Snacks for Chinese Children and Adolescents (2018)" [2] points out that when eating snacks, the nutritional balance of children should also be considered. The key points of the guidelines are summarized as follows: do not eat too much, give priority to fruits, milk and nuts, eat less high-salt, high-sugar and high-fat snacks, do not drink or drink less sugary drinks, and keep the mouth clean .

Reasonable combination and balanced nutrition. The growth and development of students' bodies require seven nutrients: carbohydrates, proteins, fats, vitamins, minerals, dietary fiber and water. Dietary combination should focus on food diversity and reasonable proportions. Our country has made a "children's balanced diet abacus". The abacus is divided into six layers, from bottom to top: cereals and potatoes, vegetables, fruits, fish, poultry, meat, eggs, aquatic products, soybeans, nuts, milk, oil and salt. The abacus uses the color and number of beads to indicate the daily intake of various types of food from bottom to top.

Key points: In addition to a balanced diet , you also need to strengthen physical exercise and get enough sleep.

Scientific exercise, healthy sunshine

Life lies in exercise. Exercise can improve brain function, increase lung capacity, bone health, improve blood circulation, and is beneficial to human growth and development, improve disease resistance, and enhance the adaptability of organisms. Exercise can also keep us in a good mood, energetic, improve sleep, and promote metabolism!

Sufficient sleep promotes health

For school-age children, adequate sleep is even more important: sleep can enhance children's immunity and promote brain development. Sleep on time every day, 10 hours for primary school students, 9 hours for junior high school students, and 8 hours for high school students; do not eat snacks before going to bed, and do not watch electronic screens before going to bed. Lack of sleep can lead to decreased immunity, increased psychological pressure, and decreased language and thinking abilities.

Editor's Tip: School-age children are in a critical period of physical and intellectual development, and adequate nutrition and a healthy lifestyle are particularly important for them. Therefore, school-age children should develop good eating habits: the diet should be diversified and nutritionally complete.

References: 1. "Dietary Guidelines for Chinese Residents (2022)";

2. National Health Commission "Nutrition Guidelines for Student Meals 2017" WS/T-554-2017;

3. WS/T_554-2017 Nutritional Guidelines for Student Meals