The "Dietary Guidelines for Chinese School-aged Children (2022)" is released , and it

  is recommended that children drink milk every day, drink enough water, and eat a good breakfast

  On May 19, the "Dietary Guidelines for Chinese School-aged Children (2022)" (hereinafter referred to as the "Guidelines") organized by the Chinese Nutrition Society was officially released. Authoritative targeted dietary guidance.

  6-18 years old is a critical period

  Gong Guoqiang, deputy director of the Food Department of the National Health and Health Commission, pointed out that in recent years, the nutrition and health of school-age children in my country have been greatly improved, but they still face many problems. Insufficient intake of micronutrients is also very common.

On the other hand, the detection rate of overweight and obesity continues to rise, and the growth trend is obvious.

  School-age children are minors from the age of 6 to under 18.

Ma Guansheng, vice chairman of the Chinese Nutrition Society and deputy director of the expert committee for the revision of the new "Guide", said that during this period, children grow and develop rapidly, and adequate nutrition is the material basis for their normal development of intelligence and physique, and even lifelong health.

At the same time, this is also a critical period for the formation of a person's eating behavior and lifestyle, and developing a healthy eating behavior and lifestyle from an early age will benefit them for life.

  "School-aged Edition" adds 5 new guidelines

  The Guidelines released this time are based on the Dietary Guidelines for Chinese Residents (2022) and according to the nutrition and health status of school-aged children in my country, the following five principles have been added:

  1. Actively participate in food selection and production to improve nutrient nutrition

  Learn about food nutrition.

Understand food, understand the relationship between food and the environment and health, understand and inherit Chinese food culture; fully understand the importance of reasonable nutrition, and establish a belief in being responsible for one's own health and behavior.

  Actively participate in food selection and preparation.

Can read food labels, buy and prepare food with family members without wasting food, and can make food pairings.

  Homes and schools build healthy food environments.

  2. Eat a good breakfast, choose snacks reasonably, and cultivate healthy eating behaviors

  Eating lightly, not being picky about partial eclipses, not overeating, and developing healthy eating behaviors.

  To achieve three meals a day, regular quantitative, eating rules.

  Breakfast foods should include three or more of the four types of foods, including cereals and potatoes, vegetables and fruits, animal foods, and milk, soybeans and nuts.

  Eat small snacks between meals and choose clean, nutrient-dense foods as snacks.

  When eating out, pay attention to reasonable collocation and eat less foods high in salt, sugar and fat.

  3. Drink milk every day, drink enough water, do not drink sugary drinks, and prohibit alcohol

  Drink milk every day, 300ml or more of liquid milk or an equivalent amount of dairy products per day.

  Actively drink enough water, 800-1400ml per day, white water is the first choice.

  Do not drink or drink less sugar-sweetened beverages, let alone replace water with sugar-sweetened beverages.

  Alcohol and alcoholic beverages are prohibited.

  4. More outdoor activities, less screen time, more than 60 minutes of moderate to high-intensity physical activity per day

  Accumulate at least 60 minutes of moderate-to-vigorous physical activity each day.

  At least 3 vigorous-intensity physical activity, 3 resistance and bone-building activities per week.

  Increase your time outdoors.

  Reduce sedentary time, no more than 2 hours of screen time a day, the less the better.

  Make sure you get enough sleep.

  Parents, schools, and communities work together to create an active physical activity environment that encourages children to master at least one motor skill.

  5. Regularly monitor physical development and maintain proper weight growth

  Regularly measure height and weight to monitor growth and development.

  Correct understanding of body shape, scientific judgment of weight status.

  Reasonable diet, active physical activity, prevention of nutritional deficiencies and overweight and obesity.

  Individuals, families, schools, and society participate in the prevention and control of childhood obesity.

  Ma Guansheng explained that eating a nutritious breakfast can not only improve children's cognitive ability, but also reduce the risk of overweight and obesity; studies have found that dairy products can promote bone health in school-aged children, while insufficient water intake can affect children's cognition Therefore, the new version of the "Guide" makes clear recommendations for school-age children to consume enough dairy products and drink enough water every day.

  In addition, outdoor activities are beneficial to the physical and mental health of school-age children, and can also play an important role in the prevention of myopia, so the new version of the "Guide" also puts forward suggestions for children to complete a certain amount of moderate-intensity physical activity every day.

  Customized Three Balanced Meal Pagodas

  According to the content of the new version of the "Guide", combined with the actual situation of Chinese children's diet, the Chinese Nutrition Society has also "tailored" a balanced diet for school-age children in three age groups: 6-10 years old, 11-13 years old, and 14-17 years old. Pagoda, different age groups have different nutritional needs.

  In terms of salt and oil intake: the 6-10 age group consumes less than 4 grams of salt and 20-25 grams of oil per day; the 11-13 age group and the 14-17 age group both consume daily Less than 5 grams of salt and 25-30 grams of oil.

  In terms of water consumption: the daily water intake of the three age groups varies, respectively 800-1000 ml, 1100-1300 ml, and 1200-1400 ml per day.

  In terms of nut intake: the 6-10-year-old age group consumes 50 grams per day, while the 11-13-year-old and 14-17-year-old age groups also increase the recommended daily intake to 50-70 gram.

  In addition, the recommended daily intake of cereals and fruits has something in common, that is, the recommended intake of the three age groups gradually increases according to the age from young to old; while the recommended intake of milk and dairy products, three The age group numbers are the same, all at 300 g/day.

  The intake requirements for soybeans, livestock and poultry meat, aquatic products, eggs, vegetables, and potatoes have also been adjusted according to the actual nutritional needs of different age groups.

  Text/Reporter Lei Ruotong