Does the little belly quietly swell? Please keep this children's healthy eating guide safe, from meal combinations to snack management! When there are more and more snacks in the backpack, when the little belly quietly climbs up the child's waist, the problem of childhood and adolescent obesity troubles parents. So how to make children eat nutritionally balanced? Children and adolescents are at a critical stage of growth and development, and a balanced diet is not only related to their height and intelligence development, but also affects their lifelong health. Therefore, a balanced diet is crucial. Daily diet should be diverse, including grains and potatoes, vegetables and fruits, poultry, livestock, fish, eggs, dairy products, and soybeans and nuts. It is recommended to consume more than 12 types of food per day and more than 25 types of food per week to ensure comprehensive nutrition. In addition, according to the energy needs of children and adolescents of different ages, the total amount of food intake should be controlled to achieve 80% satiety during meals, and the intake of refined rice and white flour should be appropriately reduced. The intake of whole grains, miscellaneous beans, and fresh fruits and vegetables should be increased to ensure the intake of high-quality proteins such as fish, poultry, meat, eggs, milk, and soy products. At the same time, the intake of high oil, high salt, and high sugar foods such as fried foods, desserts, and sugary drinks should be reduced. During weight loss, dietary energy can be reduced by about 20% on the basis of normal needs. In terms of food selection, suitable foods can be chosen based on the geographical environment characteristics, dietary habits, and food supply characteristics of different regions. Developing good eating habits is also an important part of healthy eating. Children and adolescents should chew slowly and not be picky eaters. Three meals a day are scheduled and quantified, with breakfast lasting about 20 minutes, lunch and dinner lasting about 30 minutes, and avoiding eating after 9 pm as much as possible. Control the total energy intake of each meal, with a recommended energy allocation of 25% to 30% for breakfast, 35% to 40% for lunch, and 30% to 35% for dinner. Obese children can start their meals with vegetables, then eat fish, poultry, meat, eggs, and beans, and finally eat grains and potatoes. When choosing snacks, it is recommended to choose clean and hygienic foods with high micronutrient density, such as milk and dairy products, fresh vegetables and fruits, and original nuts. At the same time, combined with food nutrition labels, eat less processed foods that are high in oil, salt, and sugar. Snacks provide no more than 10% of the total daily energy and do not drink sugary drinks. Children like to eat snacks, which is a headache for many parents. So, how to control snack intake and prevent obesity without affecting children's health? Prioritize preparing healthy snacks such as fresh fruits, low sugar or sugar free yogurt, cheese, original nuts, whole wheat biscuits, boiled corn, etc. for children. These types of snacks are rich in vitamins, protein, and dietary fiber, which can supplement the nutritional gap of regular meals. When children eat snacks, parents should pay attention to controlling their consumption, such as not exceeding one small cup (100-150 milliliters) of yogurt each time, 1-2 slices of cheese per day, and one small handful (about 10) of nuts with high energy per day. It is recommended to add meals between two meals (10am, 4pm), which can alleviate hunger and avoid affecting the main meal. When choosing snacks, parents should try to choose products with simple ingredient lists, no additives or fewer additives, and avoid buying high sugar, high oil cereal snacks such as potato chips, sandwich cookies, etc. Parents can work together with their children to establish snack time and consumption rules, helping them establish dietary guidelines. For example, eat snacks around 10am and 4pm every day, and try not to eat at other times. At the same time, adjust the amount of snacks flexibly according to the child's eating habits during meals: if the child eats less during meals, provide more fruits or yogurt during snack times; If the main meal is full, reduce snacks to a small amount of nuts or a slice of cheese. In addition, it is recommended to establish a non food reward mechanism. When children comply with snack rules or do not excessively demand snacks for a period of time, parent-child activities such as taking them to the park, watching a movie, buying a book, etc. can be used as rewards to help children understand that following rules can earn more meaningful rewards, rather than relying on snacks as rewards. Parents' dietary behavior has a direct impact on their children, and in daily life, parents should lead by example. At the same time, parents should pay attention to their children's dietary education and explain to them why some snacks are unhealthy, such as fried foods, high sugar drinks, etc., which contain too much oil, sugar, and additives and can cause harm to the body, leading to obesity, tooth decay, and other problems. Children can be helped to understand the importance of healthy eating, improve their ability to distinguish snacks, and gradually consciously stay away from unhealthy snacks through picture books, animated films, and other easily accepted ways. (New Society)